These isometric holds help warm up our body and reinforce shapes we may want to mimic in other parts of our strength training. Ideally, we want to go from one drill to the next with minimal rest, and I tried to do that while trying to give proper instruction at the same time.
Tips for Success:
- If you cannot stay with me for the full minute, that’s fine! Just rest and join me for the next drill.
- You don’t have to do multiple sets. Tomorrow is another day, you will get very good at these very fast.
- Stay at the variation that you are most comfortable with so you build a strong foundation. Drop the ego.
What’s the point of these bodyline drills?
- Plank gets your ready for push ups and planche (protraction of scapulae).
- Side plank activates your lower back (the quadratus lumborum muscle).
- Reverse plank gets you ready for pulling exercises like rows. (retraction of scapulae)
- Hollow hold gets you ready for handstands (and anything else that requires a hollow body position)
- Arch hold activates the entire posterior chain.
Is it okay to do these on my forearms if my wrists hurt?
Yes absolutely! Here are the wrist firendly modifications:
- Plank on your forearms
- Side Plank with your forearm perpendicular to your body .
- Skip Reverse Plank
- Hollow hold and arch hold don’t require wrists so those are fine as is.
This was originally inspired to be made for the /r/bodyweightfitness community since their routine (hosted at www.fitloop.co as well) has these drills within it and they wanted something like that. This video is now incorporated in my bodyweight routine as well.