Chapters (5)

The Perfect Hollow Body!

SaturnoMovement · 1:00

In this practice

Key teachings

Importance of core stability and strength for calisthenics
Global body activation through the hollow body position
Strengthening the anterior chain (abs, hip flexors)
Achieving body rigidity for advanced bodyweight skills

Ideal for

Calisthenics practitioners
Bodyweight training enthusiasts
Individuals seeking to improve core stability and strength
Those working towards advanced bodyweight skills

Lesson

Instructions

We need a huge amount of core stability and strength for Calisthenics and bodyweight training in general.

The Hollow Body Position is a fantastic way to strengthen the anterior chain of our core (abs, hip flexors) while creating a global activation of the entire body as a whole.

Being able to be as rigid as a stick is a must for advanced bodyweight skills such as Planche, Front Lever, Back Lever, and Handstand. Learn how to do a proper hollow body shape in this video.

We Love You, - The SM Team ⋅ ⋅ ⋅ ────────────────── ⋅☉⋅ ────────────────── ⋅ ⋅ ⋅

🤸🏽‍♂️ 𝘼𝙘𝙘𝙚𝙨𝙨 𝙖𝙡𝙡 𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙖𝙢𝙨 & 𝙇𝙚𝙘𝙩𝙪𝙧𝙚𝙨 𝙞𝙣 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨, 𝙔𝙤𝙜𝙖, 𝙃𝙖𝙣𝙙-𝘽𝙖𝙡𝙖𝙣𝙘𝙞𝙣𝙜, 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮 & 𝙁𝙡𝙚𝙭𝙞𝙗𝙞𝙡𝙞𝙩𝙮... ↳ (𝙁𝙍𝙀𝙀 3-𝘿𝘼𝙔 𝙏𝙍𝙄𝘼𝙇)

📱𝙁𝙤𝙡𝙡𝙤𝙬 𝙤𝙪𝙧 𝘿𝙖𝙮 -𝙩𝙤 -𝘿𝙖𝙮 𝙤𝙣 𝙎𝙤𝙘𝙞𝙖𝙡

👕 𝘾𝙝𝙚𝙘𝙠 𝙎𝙈 𝘼𝙥𝙥𝙖𝙧𝙚𝙡, 𝙔𝙤𝙜𝙖 & 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨 𝙀𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩

🎵 𝙇𝙞𝙨𝙩𝙚𝙣 𝙩𝙤 𝙊𝙪𝙧 𝙈𝙪𝙨𝙞𝙘 (𝘈𝘭𝘭 𝘰𝘶𝘳 𝘮𝘶𝘴𝘪𝘤 𝘪𝘴 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘛𝘩𝘦 𝘚𝘔 𝘈𝘤𝘢𝘥𝘦𝘮𝘺)

📩 𝘾𝙤𝙣𝙩𝙖𝙘𝙩 𝙛𝙤𝙧 𝘽𝙪𝙨𝙞𝙣𝙚𝙨𝙨 𝙄𝙣𝙦𝙪𝙞𝙧𝙞𝙚𝙨 ↳ reach@saturnomovement.com

Steps

Proper Hollow Body Position setup
Hollow Body Progressions (Tuck, Straddle, Full with arm variations)
Identifying and correcting common Hollow Body mistakes
Hollow Body Rocks for increased difficulty

Benefits

Strengthens the anterior chain of the core
Creates global activation of the entire body
Develops rigidity crucial for advanced bodyweight skills like Planche and Handstand
Improves foundational core strength for calisthenics

Transcript

- What are you doing dude?
- I am working my abs bruh. That’s not a hollow body shape. Now we are talking! Do you want to learn this? We got you! Lay down. Arms straight and overhead. Palms up, or facing each other. Elevate the shoulders.  Raise the upper
back without moving the neck or arms.  Push your lower back into the floor, and engage
your lower abs and glutes to raise the legs.  Lower the feet to open the hips.  Legs are straight and squeezed together.  Feet pointed and hold.  Most people jump right away into this
progression and keep a pretty weak activation.  So instead, try these: Tuck, arms forward. Tuck, arms overhead. Straddle, arms forward. Straddle, arms overhead. Full, hands forward.   Here are the most common mistakes: Starting the movement with the neck. Crunching the neck during the hold. Arms not leveled. Upper back on the floor. Lower back OFF the floor. Hips not opened. Legs bent. Overall weak activation. Once you feel solid with the full version, you can
do some hollow body rocks to increase difficulty. However, don’t rush and take the
necessary steps to get there.    We love you!

Practice summary

Level: all levels
Duration: 4 minutes
Equipment: yoga mat
Target areas: coreabship flexorsfull body engagementanterior chain
Energy: energizing

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