Hollow Out

*The Route 56 Challenge: Day 34*

As you may or may not know, the elements that make up the details of our programming are a combination of Olympic weightlifting, powerlifting, gymnastics and running. And, since we are built on a foundation of coaching human movement, we call upon core components to these age old movements time and time again. At the basis of human movement are a couple body positions to support nearly any endeavor we will take one: “The Arched Position” and “The Hollow Body Position.” The attached videos are a brief coaching session from the master, Carl Paoli.

[youtube=http://www.youtube.com/watch?v=VyrUmzIHmzw]

The arched position is commonly utilized in weightlifting (Olympic and powerlifting) movements in order to bear an external load. In gymnastics one is, by definition, manipulating his/her body throughout space. The “Hollow” position is one of the most essential positions in all of gymnastics, and is vital to maintain a neutral spine in space.

[youtube=http://www.youtube.com/watch?v=iO6hltfjyzg]

As a FFOTB student, it is requisite that one begin mastery of both positions (arch & hollow). Spinal position is rammed home as top priority throughout all functional movements. Mastering these positions is a key that will unlock fitness gains beyond your wildest dreams.

3, 2, 1.. GEEK OUT!

Mel and Rose facing off.

Logan Gelbrich

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Friday’s Workout:

2 Rounds for reps:

With a 3 minute time clock complete the following:
400M Run
Partner A AMRAP Power Cleans
Partner B AMRAP V Ups

Rest 3 Min

With a 3 minute time clock complete the following:
Partner A AMRAP V Ups
Partner B AMRAP Power Cleans

Rest 3 Min

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