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.


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.


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


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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