Technique Thursday: Hollow Hold

Hollow Hold

Lay on your back facing the ceiling

Extend your arms overhead

Extend your legs, squeeze them together and point your toes

Lift your arms, shoulder blades, and legs off the ground and squeeze your butt to finish. We're now in the hollow position, now try holding this for 30 - 60 seconds. This is a great starting point to start building some core strength.

One way to test that core strength and to see if you're active through out your entire midline, hips, and legs. Have another person lift your feet, you should remain active, tight core, butt is squeezed and legs and toes squeezed and pointed. The position of your body should not change, like the picture below.

If you do not remain active though out the core, hips and legs then you will most likely break at the hips, causing that hollow position to fall through like the picture below.

Try adding this to your accessory work or cash out at the end of your workout.

3-4 sets

Hollow Hold :30 - :60

Rest 1:00 between sets

*If extending your arms above head is too hard and you're not able to hold more than 10 seconds, bring them forward towards your hips.

*Try rocking your body, maintain the hollow position, to make it harder