“You can’t sit with us!”
This still rings in my ears as one of my favorite movie lines of all time.
In fact, Mean Girls may be my favorite movie (alongside Lord of the Rings, of course).
For the past few weeks, I had a “left out” feeling just like Lindsay Lohan did with “the Plastics.”
Now it wasn’t me missing out on “wear pink on Wednesdays” and “wear jeans on Fridays.” Rather, I felt like an outcast because EVERYONE in the fitness industry was doing today’s Exercise for Confidence (Ben Bruno and Tony Gentilcore, to name a few).
So I decided to give it a whirl and sit with the cool kids.
Without further ado, on Wednesdays, we do Landmine Hollow Holds. ;-O
Just when you thought a conventional hollow hold was challenging, this variation takes it to another level.
So why is it awesome?
– If you’re performing this, you’ve likely mastered the conventional hollow hold. That, in itself, is an accomplishment.
– The angle of the landmine places extra load on the anterior core and calls for more rotary stability.
– It has an excellent carryover to performing pull ups and maintaining intermuscular tension. FYI: strength coach/pull up queen Meghan Callaway is watching you.
I’d argue that hollow holds are the optimal position when pulling yourself over a bar. This helps you to initiate the movement with your back and hone a more efficient bar path without swinging your body:
Cues to remember:
– Head and shoulders off the ground.
– Keep your chin tucked in so you have a “double chin.”
– Maintain tension in the quadriceps and glutes.
– Keep your legs straight, unless you’re experiencing stress in your low back, it’s okay to have a slight knee bend.
– Inhale and exhale through your nose in order to hone diaphragm/belly breathing. This helps you to remain calm and not like you’re on the verge of a seizure.
– Don’t laugh. Don’t smile.
– Say a prayer and hold for 30 seconds. Admittedly, I struggled with even 20 seconds, but with proper form and breathing, that goes a LONG way.