The importance of core strength, especially anti extension work, can't be overstated. It reminds me of the phrase "You can't fire a cannon from a canoe".
I was a bouncer for 5 years in a pretty rough venue. Several major fights a night. I’m a fairly big guy, mid 20s, very healthy, very strong but I often found myself struggling to man handle smaller people out of the venue. I realised I had a shockingly weak core. I addressed that and was able to launch pensioners over at least 2 and a half tables when I needed to.
"was able to launch pensioners over at least 2 and a half tables when I needed to."😂😂 Only reason I'm gonna start training core from now is to be able to chuck pensioners
Not to brag mate, not to brag, but I think I can take an eighty year old with a cane. Why are the senior citizens getting angry at you? I personally would back down, and I can take some bouncers, the female ones anyway. Bouncers are not in great shape as you may think, but I don't want to wreck my night. Not intending to engage in combat usually, so I just buzz off.
If you are a beginner and get lower back strain its normal, probably your lower abs are so weak that as soon as they fatigue they cant hold any tension anymore so your back comes to help Trust me i avoided it for a long time but now just two months of doing hollow body holds and the pain is gone Also a tip is to not to snap out from the exercise when you reach failure go trough all the regresses and then relax
Yes, this is the reason he emphasizes keeping your lower back on the ground, it prevents that lower back engagement and potential strain, keeping the focus on your transverse abdominis. Good tip about slowly regressing out of the movement too. Another easy variant of hollow body is called "Dead Bugs", which helps to teach you to keep your lower back down and can be a good starting point before moving to the more advanced variants in this video.
Also not overdoing movements. The lower back is super sensible to that, even tho it feels flexible and doesn't nag when you are executing the exercise -just a slight burning sensation-, it bites back after the fact. I had problems with the superman press since I thought doing a "full range of motion" was for the better. But no, the lower back needs to be treated CAREFULLY. I know this is an abs vid, but like you said, whenever the abs fail the lower back comes in to help, so it's better to not overdo any of them.
Thanks for this. Was just looking up core exercises yesterday and was sad to see a video saying other, specifically hanging exercises, were better than the hollow body. Then I remembered, the whole reason I loved doing hollow body holds was because I could do them anywhere and I didn't need a bar. Thats the beauty of it for me personally, as someone who travels for work on fishing boats. Thanks again. I'm definitely incorporating these into a program that I'm building for myself. 😺
@@Yourfriendinendtimes Adam is the Bioneer. The guy that did the ad read is the main host of the channel. Grant is the martial arts/tricking guy who presented the content on this video
@@averagestudent4466 Yeah haha, I missed the first 2 seconds where he introduced himself and commented too early. Hadn't seen him before. Still working on my first cup of coffee for the day, pardon me 😂
My primary pulling movement is the close-grip hollow body chin-up. It's done wonders for my core, and if I'm sore the next day from a session of it it's usually my abs.
Just what I needed, my core strength is not as developed as I would like, and simple leg raises were good but I wanted a holding position and this showed up, tremendous speed btw Grant
I recently started doing this. I noticed if I did traditional ab exercises my lower belly would pouch out. I came across this technique and it seems to be getting flatter. It’s a really good technique for sure. Never tried the workouts though.
It's one of those exercises that you really have to be strict with to get the full results. I'm guilty of slightly rushing my hollow body reps and allowing my lower back to creep up off the floor. Better to do ten solid reps than fifteen sub-optimal ones.
Your buddy Grant is fast and moves powerfully! It great to have some buddies like this to hangout and train with sometimes. Or I should ask do you guys live close enough to hang out?
Great video Grant and Adam! I recently started warming up before my workouts with static holds like this, and it does make a difference as far as core strength and endurance. I like the moving variations Grant demonstrated!
Rock solid content here, Grant. I've been using some of these variants for years with clients, but watching this makes me want to throw them in a lot more. Keep crushing it!
I've actually never seen most of these variations, as this doesn't get covered much. There's usually the same stuff, everywhere. Thanks to you both for coming through with creative, unique, and highest of quality content! Really enjoyed seeing Grant perform the similar HIIT-style routine Adam has impressed us with too!
My daughter and I do these exercises as part of her ballet training, they're hard! But I was taught to bring the head up last so you don't use its weight to gain momentum to help you up
Great video man. Could you make a video of endurance, and triathlon athletes, and how the body adapts to crazy environments like climbing mountains or swimming across seas? I think it would be a really interesting video.
I have a decently strong core, not exactly visible abs, but decently strong. I can max out the crunch machine at 225 and manage 2 or 3 reps. Which is when I stopped using it and started focusing on calisthenics. What I've noticed is that there are plenty of exercises that totally gas me out and make me feel like my abs are going to crush the air out of me. But I rarely wake up with them sore anymore, which tells me I'm not going hard enough. But these hollow body exercises man, they'll getcha
The thing about gym machines is that they're mostly about tuning specific muscle groups or aiding in exercises where you lack core strenght. I started doing the plank in combination with other bodyweight exercises and running to loose weight but quickly learned (and realized) that the plank wasn't very good for anything in particular except getting pretty stiff and under utilizing my effort in other areas. So i started doing what i knew by name as "the boat", which is this, and many of the variants that are shown came naturally to me as a way to increase difficulty and gains as i grew stronger fairly quick. This is a major contributor to my recent growth within calisthenics, I believe everyone need (or at least would benefit greatly) to do these on some level regularly. You're doing great my person!
Great concept, some tips on the execution. Rather than thinking of bringing in the naval, think of pushing your ribs down into your hip. This creates more stiffness & engagement in the TVA. Also, I’d consider looking into some of Stu Mcgills core training principles if you have not as he gives a very good breakdown on some better ways to engage your core rather than just V Ups & tuck ups which not only are sub optimal for TVA activation but also do not place the spine into flexion nor do they add additional load which puts high amount of risk to the lumbar spine specifically. Glute bridges, Hip Thursts or Kettlebell swings will also be superior for that anterior pelvic tilt portion you mentioned since they are a full ROM & add momentum against the wall of the abdomen. Just a couple of thoughts, great video guys!
Hollow body chinups are one of my favorites. I also do L-sit chins and when I can't keep my legs up, I'll go back to hollow body. I need to incorporate some of the others 💪
Thanks so much for this much needed video. I always avoid hollow body holds as I find them so hard (physically and, for some reason, mentally 😅). This was really helpful both for inspiration and correct form 🙏👌🙏
I've always enjoyed dynamic anti-extension exercises more than traditional crunches. I feel crunches in my back for some reason, whereas exercises like sit-ups (maintaining a hollow body position) and lying leg raises absolutely force me to squeeze my abs and engage my core as hard as possible. The latter hits my hip flexors as well which is another plus. I was concerned about how to progress that exercise, but some of the "explosive" hollow body exercises in this video seem like a logical progression and I'll probably try them out.
I had a umbilical hernia surgery a little over 2 months ago. My restrictions are lifted and I'm as strong or stronger then before surgery but my core is lagging behind ill try some of these and see if it helps.
Doing true HBH, with full core activation and mind body connection changed my life. I thought I was fit and strong before I started doing them right…I was wrong.
So strengthening your transverse abdominus helps keep your abs from protruding. What other main exercises can be done to train this muscle group? How does it work exactly? I think a full video can be done on it actually because for many it's a mystery
Good idea! It's gone onto the content schedule! But briefly, the TA is like a corset and wraps around your core. Important for stability but yeah also keeps your core looking tighter. Other moves that work this include the "cat puke" exercise (look it up), ab vacuums, and anything that requires a very rigid core like plank :-)
How do you manage to work out on hard ground? My sacrum and hip joints don’t have too much fat/padding around them for me to be able to do most ab exercises on hard surfaces.
Yo bioneer! Comment for the algortithm. Also i dont think youve ever covered the topic of adrenaline! That could be cool! Lately ive been wondering if it would be possible to teach your body to release adrebaline on a more controlled way to get those short spikes of power snd to learn to manage them better.
dear Bioneer....I love calistenics...but due to my 6,4F and 180pounds - calistenics doesn´t love me back :( ...I´ve always been an athlet - so I can do handstand routines, rope jumping n such....but physics is a merciless bitch LOL...could you do a video explaining how body size & height plays into all this? If I do a pull up or squad (fuuuull range of motion) it´s actually double the effort as those shorter guys (who mostly do half reps due to no full motion)....keep up the good work - greets
Start building your ideal daily routine! The first 100 people who click on the link will get 25% OFF on Fabulous Premium: thefab.co/thebioneer4
Who the fook is this guy
Oh hey grant
I love your channel but “exercise you’re not doing” is so clickbaity. how do do you know we aren’t doing it already?
@@peter-robinson I'm not doing it
Click 5:30 . Youre welcome
The importance of core strength, especially anti extension work, can't be overstated. It reminds me of the phrase "You can't fire a cannon from a canoe".
Great quote. I'm not sure who said it but thanks for the spot on analogy and reminder.
I was a bouncer for 5 years in a pretty rough venue. Several major fights a night. I’m a fairly big guy, mid 20s, very healthy, very strong but I often found myself struggling to man handle smaller people out of the venue. I realised I had a shockingly weak core. I addressed that and was able to launch pensioners over at least 2 and a half tables when I needed to.
"was able to launch pensioners over at least 2 and a half tables when I needed to."😂😂
Only reason I'm gonna start training core from now is to be able to chuck pensioners
@@T33-q9c Bingo is no joke.
@@T33-q9c Great motivator
Not to brag mate, not to brag, but I think I can take an eighty year old with a cane. Why are the senior citizens getting angry at you? I personally would back down, and I can take some bouncers, the female ones anyway. Bouncers are not in great shape as you may think, but I don't want to wreck my night. Not intending to engage in combat usually, so I just buzz off.
Lol?
I've got a hollow body. I've been empty on the inside for a while now.
😂😂😂
Same here
Get some burgers, pizzas and all sorts of other crap in your gut.
Tutorial???
Wife says I have a hollow head so there’s that
Grant I'm always amazed by your speed and explosiveness! Truly a sight to see. Excited for this one
Of course, he looks fast because he speeds up the video!
It's from all that trainin at Motspur Park
If you are a beginner and get lower back strain its normal, probably your lower abs are so weak that as soon as they fatigue they cant hold any tension anymore so your back comes to help
Trust me i avoided it for a long time but now just two months of doing hollow body holds and the pain is gone
Also a tip is to not to snap out from the exercise when you reach failure go trough all the regresses and then relax
Yes, this is the reason he emphasizes keeping your lower back on the ground, it prevents that lower back engagement and potential strain, keeping the focus on your transverse abdominis. Good tip about slowly regressing out of the movement too. Another easy variant of hollow body is called "Dead Bugs", which helps to teach you to keep your lower back down and can be a good starting point before moving to the more advanced variants in this video.
Also not overdoing movements. The lower back is super sensible to that, even tho it feels flexible and doesn't nag when you are executing the exercise -just a slight burning sensation-, it bites back after the fact. I had problems with the superman press since I thought doing a "full range of motion" was for the better. But no, the lower back needs to be treated CAREFULLY. I know this is an abs vid, but like you said, whenever the abs fail the lower back comes in to help, so it's better to not overdo any of them.
Interesting timing. I’ve been doing a lot of hollow body training over the past few months and it’s made a huge difference in my back pain reduction
👆🏻✍🏻
Thanks for this. Was just looking up core exercises yesterday and was sad to see a video saying other, specifically hanging exercises, were better than the hollow body. Then I remembered, the whole reason I loved doing hollow body holds was because I could do them anywhere and I didn't need a bar. Thats the beauty of it for me personally, as someone who travels for work on fishing boats.
Thanks again. I'm definitely incorporating these into a program that I'm building for myself. 😺
👆✍️
Third video in a week? Is it Christmas again already???
Love the work Grant, glad to have you back!
I thought his name was Adam. I'm so confused 😭
@@Yourfriendinendtimes Adam is the Bioneer. The guy that did the ad read is the main host of the channel. Grant is the martial arts/tricking guy who presented the content on this video
@@averagestudent4466 Yeah haha, I missed the first 2 seconds where he introduced himself and commented too early. Hadn't seen him before. Still working on my first cup of coffee for the day, pardon me 😂
@@Yourfriendinendtimes Lol!! 😆🙈☕️
@@glynhannaford7332 I was like damn Adam's new haircut really changed how he looks and sounds 😂
My primary pulling movement is the close-grip hollow body chin-up. It's done wonders for my core, and if I'm sore the next day from a session of it it's usually my abs.
☝🏻✍🏻
Just what I needed, my core strength is not as developed as I would like, and simple leg raises were good but I wanted a holding position and this showed up, tremendous speed btw Grant
☝🏻✍🏻
Grant, you’re a great teacher bro! It’s one thing to be good at something and another to teach it. Thanks!
👆🏻✍🏻
I recently started doing this. I noticed if I did traditional ab exercises my lower belly would pouch out. I came across this technique and it seems to be getting flatter. It’s a really good technique for sure. Never tried the workouts though.
you change your footing so fast at 2:50 i thought it was speed up for a sec. freaky good man
👆✍️
Not only do I do this, I've done it daily for about 20+ years. It's very much the secret to my skill in martial arts.
Nice.
40 years in TKD.
Core is everything.
I’ve been doing Hollow Body training for a couple of years, life changing
👆🏻✍🏻
Awesome! Your movements are so explosive, that's impressive
👆🏼✍🏻.
Appreciate the work Grant. Hope someday there will be a dragon flag dedicated video on this channel!
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I do this exercise for 1 minute every day. Really good for your core
👆✍️
This maniac narrated the demonstration in real time.
Working out really keeps you young Mr. Bioneer.
Bro… I haven’t even watched this yet but it’s exactly what I need. Freaking literally. Thank you.
And an hour later, my core is on FIRE like I haven’t felt in years… thank YOU guys. So much.
5:25 Hollow Body Technique
It's one of those exercises that you really have to be strict with to get the full results. I'm guilty of slightly rushing my hollow body reps and allowing my lower back to creep up off the floor. Better to do ten solid reps than fifteen sub-optimal ones.
ᵗʰᵃⁿᵏˢ ᶠᵒʳ ᵗʰᵉ ᶜᵒᵐᵐᵉⁿᵗ. ɪ ʷⁱˡˡ ˡⁱᵏᵉ ᵗᵒ ˢʰᵃʳᵉ ˢᵒᵐᵉᵗʰⁱⁿᵍ ʷⁱᵗʰ ʸᵒᵘ. ʷʳⁱᵗᵉ ᵗᵒ ᵐᵉ ᵒⁿ ᴡʰᵃᵗˢᵃᵖᵖ ⟊➀➆➅ꉻ➃➇➅➁➂➂➇
Excellent
Your buddy Grant is fast and moves powerfully!
It great to have some buddies like this to hangout and train with sometimes.
Or I should ask do you guys live close enough to hang out?
Defo gonna use it more from now on!
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁..
Gracias from Texas!
Great video Grant and Adam! I recently started warming up before my workouts with static holds like this, and it does make a difference as far as core strength and endurance. I like the moving variations Grant demonstrated!
👆🏼✍🏻
Great video
Thank you !!
LOVE this video, thanks
Rock solid content here, Grant. I've been using some of these variants for years with clients, but watching this makes me want to throw them in a lot more. Keep crushing it!
👆🏻✍🏻
I've actually never seen most of these variations, as this doesn't get covered much. There's usually the same stuff, everywhere. Thanks to you both for coming through with creative, unique, and highest of quality content! Really enjoyed seeing Grant perform the similar HIIT-style routine Adam has impressed us with too!
👆✍️
Great video, gonna add it to my routine.
Splendid
I am actually doing this already.
But the more complete I feel I am when youre doing a video about it!
Great video man , thanks for sharing! Already trying the exercises 💪🏻💪🏻
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁
These are great movements !
Really nice video. Good to see, that you cooperate 👍👍👍💪💪
👆🏼✍🏻
informative as always.
☝🏻✍🏻
Great work! Loved Crossrope! Please enjoy!
I hope that didn't sound too bitter. (#-/ ]
Thanks mate
👆🏻✍🏻
Really important exercise for grappling on top of the lsit and back extension.
👆🏻✍🏻
Great stuff!
Could you elaborate more on scrunching up the lower muscles part, im a little confused
Grant's explosiveness looks scarily lethal. 😬😬😬
My daughter and I do these exercises as part of her ballet training, they're hard! But I was taught to bring the head up last so you don't use its weight to gain momentum to help you up
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁..
Fantastic video keep it up your doing amazing job
Hey! I just added these to my routine. Good timing
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁..
Look at this guy the speed and he is doing those exercises on concrete without a mat! Those boots he is wearing look amazing what are they?
Nice vid as always Grant, good to see you again here
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁
Great video man. Could you make a video of endurance, and triathlon athletes, and how the body adapts to crazy environments like climbing mountains or swimming across seas? I think it would be a really interesting video.
👆✍️
I have a decently strong core, not exactly visible abs, but decently strong. I can max out the crunch machine at 225 and manage 2 or 3 reps. Which is when I stopped using it and started focusing on calisthenics.
What I've noticed is that there are plenty of exercises that totally gas me out and make me feel like my abs are going to crush the air out of me. But I rarely wake up with them sore anymore, which tells me I'm not going hard enough.
But these hollow body exercises man, they'll getcha
👆🏼✍🏻
The thing about gym machines is that they're mostly about tuning specific muscle groups or aiding in exercises where you lack core strenght. I started doing the plank in combination with other bodyweight exercises and running to loose weight but quickly learned (and realized) that the plank wasn't very good for anything in particular except getting pretty stiff and under utilizing my effort in other areas. So i started doing what i knew by name as "the boat", which is this, and many of the variants that are shown came naturally to me as a way to increase difficulty and gains as i grew stronger fairly quick.
This is a major contributor to my recent growth within calisthenics, I believe everyone need (or at least would benefit greatly) to do these on some level regularly.
You're doing great my person!
Always like when Grant does a video.
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁.
God Damn Grant Stevens you're a badass! Totally inspiring. Cheers!
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁.
Amazing
Great video Grant!
👆✍️
The perfect video to come up when I've decided to myself "I wanna learn the L Sit"
Fantastic!
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁
I actually just recently started adding in hollow body work to my MA training because of Grant
Thanks for crushing this one. You won a prize. Feel free to reach out for personal guidance through the helpline projected above🔝🎁....
Thank you
☝🏻✍🏻
I've been trying to change up my core training for a while, and hearing this from another martial artistb I'm definitely going to try this out 👊
👆✍️
Wonderful insight .. thank you
👆🏻✍🏻
Sorry to hear you're not well Bioneer though it's always great to see and learn from Grant!
👆🏻✍🏻
Thanks Guys! Grant is a Beast! GO!!!!
👆🏻✍🏻
Thanks Grant and Adam!
👆🏼✍🏻
Nice
Thank you
👆✍️
Great concept, some tips on the execution. Rather than thinking of bringing in the naval, think of pushing your ribs down into your hip. This creates more stiffness & engagement in the TVA. Also, I’d consider looking into some of Stu Mcgills core training principles if you have not as he gives a very good breakdown on some better ways to engage your core rather than just V Ups & tuck ups which not only are sub optimal for TVA activation but also do not place the spine into flexion nor do they add additional load which puts high amount of risk to the lumbar spine specifically. Glute bridges, Hip Thursts or Kettlebell swings will also be superior for that anterior pelvic tilt portion you mentioned since they are a full ROM & add momentum against the wall of the abdomen.
Just a couple of thoughts, great video guys!
👆✍🏻
Love what you’ve done w/ your hair, Adam! Props to your hairdresser! 👌 👏
👆✍️
Hollow body chinups are one of my favorites. I also do L-sit chins and when I can't keep my legs up, I'll go back to hollow body. I need to incorporate some of the others 💪
👆🏼✍🏻
Awesome work!
👆🏼✍🏻
Thanks a ton✨️✨️✨️✨️
👆✍️
Thanks so much for this much needed video. I always avoid hollow body holds as I find them so hard (physically and, for some reason, mentally 😅). This was really helpful both for inspiration and correct form 🙏👌🙏
👆🏼✍🏻
How often should a beginner do these exercises? Daily, every other day? How long should the resting period be?
This was fantastic!
👆🏼✍🏻
The legend is back!!! Love the video bro can't wait for more
👆✍🏻
Those burpees at the end are awesome.
👆🏻✍🏻
I've always enjoyed dynamic anti-extension exercises more than traditional crunches. I feel crunches in my back for some reason, whereas exercises like sit-ups (maintaining a hollow body position) and lying leg raises absolutely force me to squeeze my abs and engage my core as hard as possible. The latter hits my hip flexors as well which is another plus. I was concerned about how to progress that exercise, but some of the "explosive" hollow body exercises in this video seem like a logical progression and I'll probably try them out.
👆🏼✍🏻
Welp, time to pick these back up again. I've neglected these for too long
☝🏻✍🏻
Going to start adding this to my routine. Very well explained.
👆🏼✍🏻
Finally Grant came back man.
👆✍️
Never thought I'd be getting a core workout talk from Dan James
👆🏼✍🏻
do obliques pls
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I had a umbilical hernia surgery a little over 2 months ago. My restrictions are lifted and I'm as strong or stronger then before surgery but my core is lagging behind ill try some of these and see if it helps.
👆✍️
Exercise form explanation starts at 5:36
👆🏼✍🏻
Doing true HBH, with full core activation and mind body connection changed my life. I thought I was fit and strong before I started doing them right…I was wrong.
👆🏼✍🏻
So strengthening your transverse abdominus helps keep your abs from protruding. What other main exercises can be done to train this muscle group? How does it work exactly?
I think a full video can be done on it actually because for many it's a mystery
Good idea! It's gone onto the content schedule! But briefly, the TA is like a corset and wraps around your core. Important for stability but yeah also keeps your core looking tighter. Other moves that work this include the "cat puke" exercise (look it up), ab vacuums, and anything that requires a very rigid core like plank :-)
@@TheBioneer Perfect! Thanks for the bonus info
How long should a really strong person be able to hold the hollow body hold?
Hello thanks for the video, also I was wondering what your medicine ball's brand is?
👆🏼✍🏻
Do you eat from the same bowl you get your hair cut in?
That's a good one man, did you get it from your 1 subscriber?
@@grantstevensma Because all I am is a guy on youtube... I also don't use Bruce Lee as click bait.
@@andybrodski that’s my body in the thumbnail. Thanks for the compliment
Is there an order in which one should do the progressions?
👆✍️
It's also the shape you should be making when in a hanstand or pull up
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If i was going to add these to my warmup before my workouts how many would you do and for how long?
👆🏻✍🏻
6:46 i always do that one in the end of abs workout.
👆🏼✍🏻
Anyone know how tall Sinicki is, I heard he was 165lbs at heaviest? Is this right?
How do you manage to work out on hard ground? My sacrum and hip joints don’t have too much fat/padding around them for me to be able to do most ab exercises on hard surfaces.
👆🏻✍🏻.
Yo bioneer! Comment for the algortithm.
Also i dont think youve ever covered the topic of adrenaline! That could be cool! Lately ive been wondering if it would be possible to teach your body to release adrebaline on a more controlled way to get those short spikes of power snd to learn to manage them better.
👆✍🏻
I am doing it
👆🏻✍🏻
No quema cuzzzzzz.
dear Bioneer....I love calistenics...but due to my 6,4F and 180pounds - calistenics doesn´t love me back :( ...I´ve always been an athlet - so I can do handstand routines, rope jumping n such....but physics is a merciless bitch LOL...could you do a video explaining how body size & height plays into all this? If I do a pull up or squad (fuuuull range of motion) it´s actually double the effort as those shorter guys (who mostly do half reps due to no full motion)....keep up the good work - greets