Hollow Body Hold, Pull-up, Push-up, and Squat

Foundation Strength – 4 Moves For A Stronger Body

A strong body is a body that’s able to do what it was made for, moves without pain, and keeps working for you as you get older.

We don’t stop playing because we get old.

We get old because we stop playing.

There are 4 things I believe every able-bodied person should be able to do:

  • A full Hollow Body Hold
  • Pull-ups getting your chin over the bar from straight arms
  • Push-ups on your toes
  • Full depth bodyweight squats

If you can do those four things you’ve got a great foundation of strength in your own body. Your muscles are strong, your joints are supple, and you can do things most gym-goers struggle to do.

Now you might read some of those and think “pfft, as if”. But you absolutely can do those things. You just have to work up to them like you would with any other kind of movement.

If you want to run a 10k but you currently struggle to get up and down the street, what do you do? You struggle up and down the street until that gets easier, then you go a bit further. And you repeat that until eventually you get to that 10k.

Every one of those exercises above is exactly the same. You just need to know what the steps are to get you from where you are now to that point of strong body awesomeness.

Once you know the steps, you just have to put in the work, consistently, and you’ll get there. And that will happen every single time.

The four posts I’ve linked below show you all the steps you need to get from where you are now to the full expressions of those movements.

And I promise, you CAN do at least one of the versions of each movement.

Take a look if you don’t believe me.