Core Training: The Hollow Body Hold

Updated: Nov 26, 2020


When it comes to core training, I like to keep things fairly simple and straightforward with my athletes. Sometimes, coaches and athletes get so preoccupied with doing complicated and challenging movements simply to push what the body can do that they lose perspective on the actual training goals. ⠀ ⠀ The purpose of core training is to increase the rigidity of the “core” in order to more efficiently transfer power between the upper and lower body. The key focus areas are stabilization and transfer of force. When I assess athletes, I look for inefficiencies such as areas of mechanical breakdown and subsequent energy wasting; those are the areas I begin to target in their training programs. ⠀ ⠀ For endurance and tactical athletes, I’m looking to increase core stabilization both statically and dynamically. The goal is to train the body to perform optimally through the efficient transfer of force through the kinetic chain.


Sports and tactical professions are not performed statically; they are highly dynamic, explosive, and often unpredictable. With tactical professions specifically, the goal is not to be ergonomically correct. While proper body mechanics are essential and important (I'm definitely NOT minimizing their importance), the reality is that they are not often possible. Tactical athletes are going to find themselves in less than ideal loading positions, utilizing heavy equipment or handling heavy patients, in unpredictable environments, and often, on unstable terrain. So, the focus shifts to building high levels of resilience within the body. You cannot change the nature of the job or sport, but you CAN develop resilience to ensure the body is prepared to tolerate and perform in less than ideal conditions and avoid mechanical breakdowns which can lead to injury. Hence, the importance of training stabilization and optimal generation, transfer, and absorption of force.