hollow hold

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    hollow hold

    For the upper body part, do I just need to have my shoulders off the ground? Or should I have my upper back lifted as well?

    Thanks!

    #2
    There are many ways to do it, you can play around andafind the way that suits yourself. The most important part is, that the lower back touches the ground the whole time.

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      #3
      The lumbar part of the back must be on the ground, legs raised, shoulders, head and arms raised, abdominal muscles contracted and screaming which are those that keep the back on the ground and the body is stable
      You can keep "high" or "low" legs and arms as long as the lower back remains on the ground, I personally find it easier to keep them "high" rather than "low" so I try to keep them low

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        #4
        HellYeah Fremen Thank you for your input. I did the exercise today and I tried pressing my lower back to the ground, which was a life saver. I guessed for the most part I lifted my shoulders and neck. Sometimes I lifted my upper back, too, but it became super hard and it felt like I was going to kill my back.

        Fremen, I found keeping the legs low made the entire form easier but it tired me more quickly at the same time. I usually kept my arms high.

        If I remember it right, Fremen, you have done the Hollow Hold Challenge, yeah? How was it and did it change you in any way in terms of physical function? A stronger core? I am even worse at the superman, where I had difficulties lifting the legs.

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          #5
          Originally posted by kandy View Post
          If I remember it right, Fremen, you have done the Hollow Hold Challenge, yeah?
          Yes, i dit it

          Originally posted by kandy View Post
          How was it and did it change you in any way in terms of physical function? A stronger core? I am even worse at the superman, where I had difficulties lifting the legs.
          I did a lot more difficulty doing hollow hold than superman, the difficulty goes up fast enough and the last few days with 2 minutes were hard.
          I think that as an exercise the hollow hold is very good it teaches to keep the whole body still using the abdominals actively contracting them, much more than in the classic planks.
          I also liked the alternation of hollow hold and superman, balancing the exercise.
          Personally I would pay much more attention to having a good shape, doing even more sets instead of a single longer rather than giving in to a less good form in order to get to the end.
          I'm not satisfied with how I did the last two minutes of the challenge, I did them with 30 degrees, in the morning and I held up more for stubbornness than for the physical.
          I think Hollow Hold it's a great addition to the planks to work on the core

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            #6
            Fremen Thank you for sharing! Sounds nice. Yes I also like how it's alternating the two exercises. I am probably lacking the flexibility for superman.

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              #7
              I did the challenge, too. And I modified it by shorten the levers in arms for superman and in legs and arms for hollow, so I could hold the given time. In my opinion it is much better than planks, cause your lumbar spine is save on the ground. By doing some additional pushups, you get all the benefits from the plank in a much saver way.

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                #8
                I'm doing the fondation program with my girlfriend and at the end of the workout we do some mini abs workouts, alternating them:

                https://darebee.com/workouts/classic-abs-workout.html
                https://darebee.com/workouts/master-...m-workout.html
                https://darebee.com/workouts/micro-shred-workout.html
                https://darebee.com/workouts/2minute-abs-workout.html
                Maybe they may be of interest to you, they are a small and quick daily addition of extra abdominal training

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                  #9
                  Thanks, guys. Fremen Yeah I have seen those workouts. I just completed Hollow Hold day 1, 20 seconds in one go, along with the Abs and Core and the Iron Glutes challenge.

                  I will be starting the AoP program next Monday. It's pretty time consuming from what I see, so I might eventually drop the abs and core challenge.

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                    #10
                    You will eventually have steel abs

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