Plank and Hollow Body form check?

[Colibri]

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I have a strong feeling that my hollow body is wrong, as it's putting much stress on my lower back which doesn't touch the floor when I do it. TANSTAAFL told me that my lower back should be the only thing touching the floor too when doing it! Very embarrassing :oops:

Could you guys have a look at the video? Thank you

[Cole Dano]

No need for embarrassment, just proper scaling.

The problem already starts in your plank. Really contract those abs and lift up from you belly. The lower back may feel as if it's slightly rounded. Also drive into your hands and flare your shoulder blades. Your sides could start to burn as well.

In the hollow body hold raise your legs up more to the point you can get your back onto the floor, you could also squeeze from the upper abs / lower chest and raise your shoulder blades a bit higher.

[Aaron Griffin]

In the hollow body hold raise your legs up more to the point you can get your back onto the floor, you could also squeeze from the upper abs / lower chest and raise your shoulder blades a bit higher.

A cuing tip which works for me: try to touch your sternum and pelvis together.

[Gavin Strelitz]

In the hollow and plank you need to tilt your pelvis, this will take all the pressure off your lower back and will really help to recruit the correct muscles for the hold. This is really important because it will affect your handstand and all lever work.

[Blairbob]

I start hollow body training by this sometimes:

Lay on back, bend at hips and point toes at ceiling.

Bend at knees, toes pointing forward. If 90-90 is too much, adjust by using the feet to lower or raise.

Crunch in the upper back.

You can also just lie on your back with toes pointing at ceiling and point from there or use the ball tuck, flat/adv tuck, straddle variations as well. Doing them in straddle will place strain on the hip flexor and cramps my left glute at times (well in BL it does).

You need to round your shoulders in front plank. Think like a mad cat.

[Colibri]

Taped myself again today, thanks for the tips for the hollow hold guys phrakture, thanks for the little image, it really helped!

How am I doing guys? _5D5YqqWA-w

[Blairbob]

Hollow hold looks better. For videos, a tight tank top is better. I still can't figure out if you are pressing your shoulders up mad-cat like.

[Colibri]

Hollow hold looks better. For videos, a tight tank top is better. I still can't figure out if you are pressing your shoulders up mad-cat like.

I might wear a tight t-shirt next time (my tank tops are a bit big:P). I am trying to press them that way yep but it doesn't look like it

Thanks Blairbob.

[Joshua Naterman]

Reverse plank needs the neck retracted, not flexed forward like it is, for proper trap activation. Fingers should be to the sides or backwards, but not forward. You are learning a bad position. Don't freak out, just slowly point the fingers more out to the sides over the next few weeks a little at a time and you will correct it easily.

Hollow hold looks pretty good.

Plank isn't quite right yet but it will improve now that you have fixed your hollow hold. Also work push ups with a plus to strengthen the shoulder aspect of the plank. Youtube videos will help a lot, just search for push up with a plus.

[Blairbob]

Reverse plank needs the neck retracted, not flexed forward like it is, for proper trap activation. Fingers should be to the sides or backwards, but not forward. You are learning a bad position.

Hmm, I prefer to train it both fingers forward and backward. For girls, I prefer fingers backward but my boys and myself do it both ways.