🔥Build Core Stability with THIS! #calisthenics #core #stability

[SaturnoMovement]

🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ www.saturnomovement.com
3 Days FREE with code "SMFREE"

About this post…👇

Since I restarted my calisthenics journey 3 years ago, there are a few movements I can’t believe I didn’t put the attention they needed before. One of them is the Hollow Body Hold.

This elusively “simple” movement is a must for anyone taking Calisthenics seriously. It will teach you proper “hollow body position” and build an enormous amount of core stability needed for many other movements — and specially skills.

I have to emphasize not jumping into the full position right away, regardless of how strong you think your core is. Respecting the progressions here is absolutely key.

Not everyone needs to start in the easiest progression (tuck - hands by the side), and not everyone needs every single progression. It’s a matter of being honest and choosing the level that you can control and will give you sufficient stimulus for progress.

Some things to consider when choosing the appropriate progression for you:

- Can you keep full spinal flexion throughout the whole movement? (Upper back fully off the ground)
- Can you keep a strong PPT throughout the entire movement? (Lower Back in full contact with the floor)
- Can you manage the hold for at least 15 seconds without major compensations? (Neck crunching, loss of abs contraction, etc)

If you are new to this movement I recommend to train it 2-3x per week. Holds of 20-45sec with focus on technique is a great sweet spot (3-5 sets)

Once you “mastered” it, you can train it once a week, or even keep it as part of your warm up (this is what I do)

I wouldn’t think of Dragon Flags, and let alone Front Lever training without going through the Hollow Body First.

Regress so you can progress!
Don’t rush.

With Love,
Gabo
@gabosaturno

[alyoshenka]

It wasn't the pieces of information we wanted, but what we needed, indeed.

[Алексей-эму]

Отлично, у кого грыжа прямничная, самое то.

[evcarlos]

Really cool layout with the level of difficulty 🔥🔥

[miasma]

Excellent and informative as always SM

[RonieCanda]

Yes, it's hard to do it, but it's necessary to do it to improve my right shoulders that have no muscle

[soumalyadas]

a common question.... how to pair cardio training with the resistance training. When schedule, and how much of it?

[Zuros-xvkz]

I did not know that I just worked out using the most difficult one in this vid,

If you were wondering, after the workout I felt a lot of pain when I use/move my abdomen. (I suggest you should never start with the most difficult one first.)

[celebrityvibes]

How many second i have to hold each position

[jacksonscully]

I hit the 1000k thumbs up, do I get a prize now?

[ilyaaaa_ilyaaaa]

It"s really helped? I prefer doing dynamic reps in this positions, hollow tuck ups and rollouts

[evgeniismirnov]

I’m not sure about the shape of you abs when are contracted. It shapes to a triangular shape which is not good, should not it be flat ? I heard it’s an issue which can cause back problems as far as I’m concerned.
It means that under muscles are not involved enough.
Correct me if I’m mistaken please

[SaturnoMovement]

🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ www.saturnomovement.com
3 Days FREE with code "SMFREE"

About this post…👇

Since I restarted my calisthenics journey 3 years ago, there are a few movements I can’t believe I didn’t put the attention they needed before. One of them is the Hollow Body Hold.

This elusively “simple” movement is a must for anyone taking Calisthenics seriously. It will teach you proper “hollow body position” and build an enormous amount of core stability needed for many other movements — and special skills.

I have to emphasize not jumping into the full position right away, regardless of how strong you think your core is. Respecting the progressions here is absolutely key.

Not everyone needs to start in the most accessible progression (tuck - hands by the side), and not everyone needs every single progression. It’s a matter of being honest and choosing the level you can control, giving you sufficient stimulus for progress.

Some things to consider when choosing the appropriate progression for you:

- Can you keep full spinal flexion throughout the whole movement? (Upper back fully off the ground)
- Can you keep a strong PPT throughout the entire movement? (Lower Back in full contact with the floor)
- Can you manage the hold for at least 15 seconds without major compensations? (Neck crunching, loss of abs contraction, etc)

If you are new to this movement I recommend training it 2-3x per week. Holds of 20-45sec with a focus on technique is a great sweet spot (3-5 sets)

Once you “mastered” it, you can train it once a week, or even keep it as part of your warm-up (this is what I do)

I wouldn’t think of Dragon Flags, and let alone Front Lever training without going through the Hollow Body First.

Regress so you can progress!
Don’t rush.

With Love,
Gabo