The ‘Hollow Body’ is a staple exercise for Gymnasts and Calisthenic athletes. It is key because it aids development towards basic gymnastics exercises, such as handstands and support holds. But what is it, how do you do it and why is it so important? We get right into it and tell you why you need to incorporate it into your routine today. Including a clever way to make it more tough with added resistance.
What is the Hollow Body hold?
The Hollow Body hold is a static hold, where you lie on your back and raise your arms and legs and hold for time. Aim to hold this position for as long as possible.
Which muscles does the Hollow Body train?
This position works the Abs, Shoulders, Legs and Back. Primarily it is an Ab exercise, but it also trains the Hip Flexors and Legs, helping to keep them strong when hinged at the hip.
Why is it so important?
This body position is key in properly holding positions such as the handstand, L-Sit, top position in Rings and many others. It helps to properly biomechanically align your body, in order to maximise performance and minimise risk of injury.
When should I do this in my routine?
If you are just beginning in Calisthenics, this is a fantastic exercise to begin with right away. Begin and finish your workout with this hold to ensure you’re getting stronger at it every session. It is important to being your workout with this exercise as it helps engage the correct muscles you will use in your workout. However do not go to exhaustion at the beginning, because then these muscles will be too tired during your workout. This means your body will compensate with non-fatigued muscles and be in the wrong position. Make sure to only go to muscular exhaustion at the end of the workout.
How to make the Hollow Body more difficult?
If you find this hold too easy, simply loop our Dynamic Bands around your feet, grab the handles and hold with added resistance. This is a really tough exercise and only recommended for advanced athletes – like Mr Lewis Paris Fitness