The benefits to a proper hollow body position are endless when it comes to easing back pain, developing strength through the midsection, and keeping you healthy and active for many decades to come. Developing the hollow body position will help you build core strength endurance, something which is absolutely necessary for functional work of any kind. In addition, learning the hollow body teaches you how to shape your entire body as one unit.
Before moving on to training and developing competency at higher level movements, it is important that we spend time training and developing competency at lower movement levels first. Each Strength movement and the associated Integrated Mobility movement that goes with it build upon the previous hard work and discipline that was put in during the previous level(s) of training.
For a review, please see the following blog post:
If you have performed both the Strength and Integrated Mobility movements at the previous level with no pain then you may be ready to move on to the next progression.
Here is what the next progression looks like:
Core A - Fitness Progression 4:
Set a running clock (start from 0:00) and perform the strength movement at the beginning of every even minute, and the mobility movement at the beginning of every odd minute.
The Strength movement for this week is: Bent Hollow Body Hold x 60 seconds
The Mobility movement for the week is: Arm Haulers x 5 reps (each rep should be slow and controlled for 6 seconds)
Perform each movement at the beginning of every minutes (alternating between the Strength movement and the Mobility movement).
The specific movements and times that you will perform each should look like this:
0:00 Bent Hollow Body Hold x 60 seconds
1:00 Arm Haulers x 5 reps
2:00 Bent Hollow Body Hold x 60 seconds
3:00 Arm Haulers x 5 reps
4:00 Bent Hollow Body Hold x 60 seconds
5:00 Arm Haulers x 5 reps
6:00 Bent Hollow Body Hold x 60 seconds
7:00 Arm Haulers x 5 reps
8:00 Bent Hollow Body Hold x 60 seconds
9:00 Arm Haulers x 5 reps
If you can perform both the Strength and Integrated Mobility movements for the prescribed time/reps with no pain then you may be ready to move on to the next progression.
It is recommended that you repeat each level of progression 2-3 times before moving on to the next level of progression.
*Make sure that you are maintaining an Arch Body Position during the execution of the Arm Haulers for a minimum of 30 seconds every round.
Check out the movement demo videos below, and if you have any questions feel free to reach out to us. Good luck!
Core A | Fitness Progression 4