08
Apr 2014
Movement Breakdown: The Hollow Body
You all have heard us coaches preach about form and foundation before complexity, and it is true. It is important to have the basics down before moving onto more complex skills and movements.
So this week, we are going back to the basics and breaking down the hollow body position, a basic gymnastics position that translates over into many of the movements we do in and out of the gym. It is a fundamental position to be able to get into, and transfers over to holding a handstand, pressing a bar overhead, and even performing a pull up.
What is great (or not so great đ ) is that you can perform this movement anywhere. All you need is your body and a space to lie down. It is funny to see all the funky ab movements the fitness scene has come up with….twists, crunches, side twists, side crunches, upside down crunches…you get the picture. Those are silly!
All you need is the hollow body position. In fact, this isnât just an âab exerciseâ â it works the back, the glutes, the quads, and shoulders if done properly. Also more importantly, anyone can do it, and the position can be scaled to your current fitness level ( like almost everything else we do in the box)
For the breakdown, check out these videos by non other than the ninja warrior, Carl Paoli. Carl is a freestyle/gymnastics coach out of San Fran, and he knows a thing or two about body weight movements. Try to take away from his knowledge, and incorporate the hollow body position into your Post WOD cool downs, or even during the day when you have some free time. Pick a set time, say 30-60 seconds, and do 2-3 sets every day or every time you come into the box. Most importantly, stay consistent! You will be amazed at how effective this is at strengthening your core and helping you get stronger with other movements.
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