Monthly Archives: December 2015

Stronger in 60 Seconds: The Hollow Body Hold

The Hollow Body Hold is an awesome bodyweight ab exercise and an important position to master for other exercises as well, like: Hanging Leg Raises, Deadbugs, Reverse Crunches, Handstands and many other exercises.

It’s really challenging and simple to perform, unfortunately it’s often performed incorrectly.

Here’s how to do it:

A photo posted by Adam Pine (@adam_pine) on

Keep your lower back flat against the floor the entire time.

Top Picture ❌ You can see daylight because my lower back is hyperextended — defeating the purpose of the exercise.

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Stronger in 60 Seconds: Simple cue for building strength off the chest in the bench press

The bottom portion of the bench press is a sticking point for a lot of lifters.

Here’s a simple cue to help you build powerful reversal strength off the chest to blow through that sticking point.

A video posted by Adam Pine (@adam_pine) on

Touch the bar lightly to your chest like it’s made of glass.

Rather than lowering the weight with my arms and letting crash or rest dead on my chest, I control it down with my lats to build explosive reversal strength.

I keep my shoulder blades screwed into my back pocket and try to touch the outside of my lats together as I bring the weight to my chest.

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Stronger in 60 Seconds: A simple cue for staying upright when you squat

When the weight gets heavy, staying upright can be a real challenge.

This is one of my favorite cues to prevent pitching forward.

A video posted by Adam Pine (@adam_pine) on

Out of the hole, lead with your head and upper back to prevent pitching forward.

On the left I maintain an upright posture. Out of the hole I initiate by driving my chin and traps into the bar like I’m trying to flick it off my back.

On the right, I lead with my hips causing me to pitch forward.

Want a bigger squat?

Email me at with “SQUAT” in the subject line and feel free to leave any comments or questions!

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