The Core Training Mistake That’s Killing Your Progress
Why Most “Core Training” Doesn’t Work for Calisthenics
You can do crunches, planks, and leg raises until your abs are on fire… and still fail at holding a clean handstand or planche.
That’s because core strength in calisthenics isn’t about how much you can “burn” your abs — it’s about how well you can brace and control your entire body as a single unit.
The single most effective way to train this?
The hollow body position.
The Hollow Body: Your Calisthenics Foundation
The hollow body position teaches you to:
Engage your deep core muscles (transverse abdominis, obliques)
Keep your lower back pressed into the floor — no arching
Brace the entire body so it moves as one
It’s the same position you use in a planche, handstand, front lever, and even ring skills.
If you can’t hold it on the floor, you’ll leak energy in the air — killing your stability and stalling your progress.
Why It Matters for Handstands and Planche
Handstands: Without a hollow body, you overarch the lower back (“banana back”), which makes balancing harder and puts stress on your spine.
Planche: If your core collapses, your hips sag, shoulders overload, and you lose that clean, parallel line.
Research shows that core bracing and spinal positioning directly affect both strength output and injury risk in skill-based strength training (Behm et al., 2010).
The Biggest Mistake: Skipping the Hollow Body
Most athletes go straight to skill training without building this foundation.
The result?
Inconsistent handstands
Planche holds that collapse in seconds
Lower back pain from poor positioning under load
It’s like trying to build a skyscraper on a cracked foundation — no amount of upper body strength will make it stable.
How to Master the Hollow Body Position
Start Supine: Lie flat, press your lower back into the floor, and engage your abs.
Lift Slightly: Raise shoulders and heels off the ground while keeping your lower back glued to the floor.
Progress Gradually: Bring arms overhead, extend legs, and work toward holding with perfect form for 30–60 seconds.
Apply It to Skills: Practice the same brace in planche leans, handstand holds, and front lever progressions.
Studies confirm that training spinal alignment and deep core activation in supine positions transfers effectively to standing and inverted skill stability (Kibler et al., 2006).
Why This Also Prevents Injury
A strong hollow body isn’t just about looking good — it’s injury insurance.
It protects your lower back during heavy bracing and keeps your shoulders and hips aligned under load.
This reduces the strain on joints, tendons, and connective tissue while improving force transfer in every skill.
The Bulletproof Core System
If you want the exact progressions to:
Master the hollow body position
Build elite anti-extension and compression strength
Apply it to handstands, planche, and front lever
Protect your spine and joints from overload
…it’s all inside my Bulletproof Body e‑book.
It’s the same system I use with my 1:1 clients to make sure their foundation is rock solid — so they can train harder, progress faster, and stay pain‑free.
Want Me to Build Your Entire Program?
The e‑book gives you the proven blueprint.
But if you want me to personally integrate it into your skill training, fine‑tune your bracing technique, and give feedback on every rep, my 1:1 coaching is where we make it happen.
You’ll get:
A personalized progression from hollow body basics to elite skill application
Integration into your current calisthenics programming
Feedback and adjustments based on your videos and progress
A plan that guarantees results without injury setbacks
Your Next Step
📩 Grab the Bulletproof Body e‑book here — lock in the hollow body position and start bracing like an elite athlete.
Or…
📩 Apply for 1:1 Coaching Here — and I’ll guide your core and skill development personally.
References
Behm, D.G., et al. (2010). Core muscle function and training for injury prevention. Sports Medicine, 40(7), 541–568.
Kibler, W.B., et al. (2006). Core stability in sports: Theory and practice. British Journal of Sports Medicine, 40(9), 691–696.
