Unlock superior core stability and protect your back.
I had an idea that a powerful core was everything to never-ending crunches. I would grind them out, get sore in the neck and ask myself why I remained weak in other work. It was not until I met a trainer who showed me the hollow body hold that I became unfrustrated. This is a misleadingly easy step that totally redefined my concept of core strength.
It is not an exercise of the ab, it is a basic full body tension exercise and the gymnasts and calisthenics athletes use it to achieve a strong, stable abdomen. I will also show you in this guide on how to perfect the hollow body hold, a technique that will make you have a stronger and more resilient body.
What is a Hollow Body Hold?
It seemed to me initially that one had to make a hollow body hold when I saw a hollow body hold. Your body in the side must be in a slight C curve or a shallow dish (that is why it is sometimes simply called a dish hold). You place your back flat on the ground then raise your arms, shoulders, and legs above that ground, and hold in that position isometrically (that is, without moving at all).
Now here is the trick I learnt: there is not only about lifting up your limbs. It is even better to make full-body tension. It should be your whole body on–toe, arm, and all. The best part, and what I found the hardest at first is pushing your lower back firmly into the ground. This works your deep core muscles more than any other thing.
The difference between Hollow Body Hold and the Front Plank?
You may be asking why this would not be the same as a normal plank. I sure was. Although they are both amazing in the way they are isometric, they work your core in a complementing manner.
A brief comparison that helped me realize it is as follows:
Action Hold Hollow Body Hold Plank in the front.
Main Goal Rectus abdominis( the six pack muscles) and hip flexors. Whole core, including obliques and transverse abdominis, shoulders and arms.
Body Position Supine (lying on your back), form a C curve with the spine. With the head straight, head to heels.
Principal Advantage Builds central tension of dynamic movements and is a preliminary to high level calisthenics skills. Increases the general stability and endurance of the core, an excellent aid to posture.
Why the Hollow Body Hold is a Game-Changer.
I included this hold in my exercise routine three times a week and the rewards ran much deeper than an Ache in my abs.
First, it trains your body to generate a serious core tension. This isn’t just for show. The rigidity plays a key role in all tumbling and handstands, as well as in just deadlifting in good form or lifting heavy groceries without having to worry about your back. You get to know how to hold your whole body upright.
Second, it is an indispensable basis of higher maneuvers. After beginning to study calisthenics, I came to the conclusion that the hollow body is everywhere. It is the essence (literally) of the front lever, the handstand, and dragon flags. You gain the strength and body awareness when you learn it on the ground to be able to do much more impressive things later.
Last, and this was a giant to me, there is more tension, there is more power. Strength training has a theory that you can produce more force when the joints above and below the joint you are utilizing are stable. This was indeed so–my pull-ups were better when I held myself in a hollow body position than when I only hung suspended loosely.
The Hollow Body Hold: How to Do it With Perfect Form.
We can divide the step-by-step procedure that eventually allowed me to get this move down. I also suggest that one uses a yoga mat or comfortable floor surface.
Step 1: The Starting Position
Lie on your back, with your arms straight, above your head, right near your ears. Keep your legs together. At this stage, all has been laid back and on the floor.
Step 2: Engage Your Core
It is the most vital of the steps. I prefer to consider drawing my ribcage and my hips to my belly button. Suppose you were attempting to press the natural arch in the back of your lower back to flatten it to the floor. It is this anterior tilt of the pelvis that fires your deep abs.
Step 3: Lift Up
Keep your shoulders, upper back, and legs off ground, although keeping that tight core. Keep your arms straight up by your head, keep your legs straight and adopt a squeezy position. Point your toes–it will add just a little extra tension and appear much more professional. Now your body must be in that shallow C position, the only the lower and mid-back touching the ground.
Step 4: Hold and Breathe
Hold this position for time. One can begin with a goal of 2 to 3 sets of 2060 seconds holds. What is important is to continue with breathing! When it became hard to breathe, I would just hold my breath, but the steady breathing will make you hold the position longer.
My Adventure with Everyday Fallacies (And How to Correct them).
I committed all the mistakes of the book, so through experience!
The Arching Back: It was the greatest problem I had. When the lower back begins to arch off the floor, then you have lost the core engagement. The solution: There is no need to be afraid of regressing. You can bend the knees or simply bring the arms down beside the body to ensure that you keep your back flat. It is preferable to have a good easy version than a hard one.
The Straining Neck: I had always put my chin into my chest, and that would merely leave my neck sore. The remedy: Visualize that you are holding an egg in your chin. Keep some little place there, and lift your chest, and not your head.
The Rested Body: Initially I would concentrate on my abdomen so much that I could forget all the rest. The solution: It is a full-body tense, remember. Squeeze your legs and point your toes and maintain your arms active and straight.
On Moving Forward and Increasing the Difficulty.
When you are comfortable with the full hollow body hold, which takes 30-60 seconds, then you should mix it up. The following are the progressions that I employed to continue to challenge myself.
Begin with Bent Knees: When the full hold is too hard then begin by holding a tuck pose with knees drawn into the chest. When you become stronger, lengthen your legs gradually out.
Add Dynamic Movement: This involves the transformation of a static hold into a dynamic exercise. Use hollow body rocks, in which you rock up and down on your curved spine. Jackknives or lying leg raises can be done, too.
Add Weight: To make it really difficult, I would occasionally carry a light weight plate in my hands directly overhead, or put on ankle weights. This puts a tremendous strain on your core.
Frequently Asked questions (FAQs).
What are the muscles that the hollow body holds?
The primary muscle groups that the hollow body hold works are your rectus abdominis (your six-pack muscles) and your obliques. It further also heavily works your hip flexors and deep stabilizing muscles, and is an excellent whole core workout.
What are the differences between hollow body hold and plank?
There is a difference between them, although both are isometric core exercises. Half of the hollow body hold principally attacks the front of your core (rectus abdominis) and hip flexors, and is essential to gymnastic-like strength. The front plank involves working the whole core including the deeper transverse abdominis and also strengthens your shoulders and arms.
To what length am I to hold a hollow body hold?
The initial step would be to aim at 2-3 sets of 20-60 seconds holds. Good form should always be considered first before hold time. When you are not able to keep a flat lower back keep the time shorter or change the variation to an easier one.
Why not hold my lower back to the floor?
It is nearly always because of weakness at the core or failure to comprehend the pelvic tilt. The remedy: Have the pelvic tilt alone. Then experiment with a tuck hold (with your knees bent) or having your arms bent down at your sides. This makes the lever length shorter and it becomes very easy to maintain the back flat.
Will this hollow body hold be all right on my back?
When done properly, i.e. by keeping the lower back flat to the ground, the hollow body hold is great towards developing the core stability that helps keep your back safe in the event of injury. Nevertheless, in case you experience any kind of painful sensations in your back, cease and think about seeing a physical therapist.
Hopefully, this guide will be of use to you as was to me. The hollow body hold is a modest yet very powerful device. Stick to it, work on form and you will be amazed at the strength you develop.