The most important skill to master is the one that will make your life easier and give you a better chance to succeed in all aspects of your life. That’s right, it’s not how smart or talented you are; it’s what skills you’ve learned along the way that matter. For example, if you want to become a professional musician, then learning scales might be useful. If you’re interested in becoming a doctor, then learning anatomy might be helpful. But if you want to become a writer, then learning grammar and punctuation would be very beneficial. And so on…
Hollow body holds are probably the most important skill to master because they allow us to do things that other positions simply cannot do. They enable us to perform complex movements with minimal effort.
It’s no secret that many people have trouble performing basic bodyweight exercises like crunches, planks, and leg raises. Even some advanced trainees struggle with these moves. You may think that you don’t need to learn any new skills when it comes to training, but I’m here to tell you otherwise! Learning the basics of proper technique is crucial for anyone looking to improve their performance in ANY activity.
Having the ability to turn off your hip and leg muscles for short periods of time will enable you to:
Perform exercises through a larger range of motion. This means that you’ll be able to train harder, which will lead to faster gains in size and strength, which will in turn make everything you do easier (including daily activities like running and walking). Move with better mechanics, which will prevent injury and increase performance of daily activities. Have a wicked cool party trick. Seriously, show this to your friends and watch their jaws drop!
Aside from the above benefits, the hollow body hold has another cool feature: it looks simple but it’s really hard to do! Most people struggle with this at first. This makes it fun to practice and show off to your friends.
How to Perform the Hollow Body Hold
1. Lie face down on the floor with your arms at your sides and your legs together.
2. Squeeze your legs together as hard as you can.
This will cause your toes to curl under and your heels to raise off of the ground slightly. You should also feel this in your butt.
3. Simultaneously raise your head and shoulders as high off of the ground as you can.
Tense your whole body as hard as you can, trying to push your backside even further off of the ground. You should make a slight hump in the middle of your back.
4. Hold this position for at least 30 seconds if you’re a beginner, 1 minute if you’re an intermediate, and 2 minutes if you’re an advanced lifter.
5. To get out of this position, simply relax your muscles and slide out whichever way is easiest.
Tips for Mastery
Getting into the hollow body position by throwing your legs up and pulling with your arms will only work early on in your training. Once you become more familiar with the position you’ll need to concentrate on isolating the muscles that you want to turn off.
Sources & references used in this article:
Scandinavian design: On participation and skill by M Koch – 2001 – Koch Martin
More than a ‘humpty dumpty’term: Strengthening the conceptualization of soft skills by A Crittenden – 2002 – Macmillan
Body language: A guide for professionals by P Ehn – Participatory design: Principles and practices, 1993 – books.google.com
Collaborative public management: Where have we been and where are we going? by SA Hurrell, D Scholarios… – Economic and Industrial …, 2013 – journals.sagepub.com
Studying history by J Van Dijk – Digital democracy: Issues of theory and practice, 2000 – Sage London