Day 5 – Hollow Body Hold + Full Body Tension
Foundational Move - Hollow Body Hold
The Hollow Body Hold trains the core's ability to resist arching the lower back, leading to a stronger, more stable midsection and increase in power generation.
In gymnastics, it’s one of the first drills you learn — and one of the last you ever master. In calisthenics, the hollow body is the control position — if you can hold it clean, you understand tension.
Key Insight - Full Body Tension
In his highly esteemed book "The Naked Warrior", Pavel Tsatsouline explains that Spectacular levels of strength can be achieved by increasing the intensity of the muscular contraction.
One of the main advantages of bodyweight exercises is that they require a complete, full-body contraction. In fact, at advanced levels, they are so demanding that it is simply not possible to complete them any other way.
Tension = force. The tenser your muscles are, the more strength you will display and build.
This is why mind-muscle connection becomes so deeply important in bodyweight training. The more you can actively focus that tension on your muscular engagement, the more effective that training becomes.
Beginners should always emphasize tension first and foremost!
Longevity Tip - Leave Reps in the Tank
Avoid failure training.
Stopping 2–3 reps before exhaustion keeps your nervous system fresh and your joints healthy — allowing you to train consistently for years instead of weeks.
When you grind through failure, your form deteriorates and tension leaks through weak points.
That not only risks injury but also teaches your body bad patterns under load.
Leaving reps in the tank means every rep you perform is crisp, high-quality, and engrained perfectly — so your nervous system learns precision, not panic.
P.S. Want to help THENICS LAB by taking a quick (2-3 min) survey? Your opinion matters to me! Click here!
