Hollow hold is a staple for training – but are you sure you're actually doing it?
For this basic fitness need, you should not settle for anything other than perfect shape – especially because it is a simple, substantial movement when done properly. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guides you through the intricacies of the exercise to save you from the bad habits that prevent you from unlocking your fitness potential.
Before you go down, you should know that it is extremely important. Pay attention to the subtleties of the position. You do not just raise your legs and arms with other clues ̵
The lower back presses on the ground
Eb says: This is the key to the hollow body Even if you To change the move to make it easier, the task of the hollow body is to press the lower back aggressively into the floor, which you can only do by bending your abdominal muscles aggressively and never letting the flex go Abdominal movements such as situps can result in spinal flexion, but do not worry about the hollow body: the flat floor on which you are lying prevents your spine from being excessively bent over your advantage and really turn your abdominal muscles into the floor.
Shoulder blades off the floor
Eb says: When you're in the upper body position, do not think about the arms off the floor – focus on the shoulder blades on the floor. lifting the arms off the ground, but that does not cause tension in your core.
To create tension in your core, you need a torso lever that connects directly to your core. You can do this by lifting your shoulder blades off the floor. You do not have to lift your shoulder blades much; one millimeter is enough. Do not fall into the trap of thinking you would be brushing through the hollow body – because your shoulder blades are lying comfortably on the floor.
Do not disguise the chin
Ebay says: It's tempting to fix your chin to your chest because you think it would help you to keep your shoulder blades off the ground – but you need that urge resist.
There are several reasons for this. First, lift your neck out of its normal, neutral alignment. Holding it in place reduces the risk of neck tension. Secondly, by clamping your chin, you reduce the strain on your core, which suddenly has slightly less weight to balance. Do not lose yourself like that. Keep your chin in neutral and look up while holding the body hollow.
After mastering the basic shape, give these variations a shot.
- Weighted Hollow Hold
- Uneven Hollow Hold
- Hollow Body Rock
- Gator Roll