The Perfect Hollow Body — Key Takeaways
For effective hollow body holds, actively press your lower back into the floor while cranking your shoulder blades off the ground into a mini crunch, tucking your chin, and breathing forcefully into your stomach.
Key takeaways
Mini crunch with shoulder blades off the ground prevents hollow body collapse
Mini crunch with shoulder blades off the ground prevents hollow body collapse
- Resting the upper back reduces ab engagement and defeats the exercise's purpose
- Lifting shoulder blades maintains an upper crunch position throughout the set
Forceful stomach breaths during hollow body holds amplify ab engagement
Forceful stomach breaths during hollow body holds amplify ab engagement
- Deep, forceful inhales and exhales into the belly feed directly into a stronger ab contraction
3–5 sets of 30–45 seconds under tension works for any hollow body variation
3–5 sets of 30–45 seconds under tension works for any hollow body variation
- This loading scheme applies regardless of progression or variation
- Provides enough intensity to drive core adaptation
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In this video
- 1mCore Bracing and Lower Back Position
- 1mBreathing for Ab Engagement
- 1mUpper Back and Shoulder Position
- 2mNeck Position and Double Chin
- 2mFull Body Positioning Review
- 3mTraining Prescription
- 3mCoaching Promotion
“It might sound like a small pedantic detail, but these little things add up to perfecting your technique.”
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