Hollow Hold
Anti-extension, bodyweight, abdominals
The hollow hold lifts the arms, shoulders and legs off the floor while the lower back stays pressed down. It trains the abdominals, with the hip flexors and obliques helping. It suits anyone who wants a strong front of the trunk and is a staple of gymnastics.
Setting up
- Lie on the back with the legs straight and the arms overhead.
- Press the lower back into the floor.
How to do a hollow hold
- Brace the belly.
- Lift the arms, shoulders and legs a little off the floor.
- Keep the lower back on the floor and the body in a shallow curve.
- Hold for the time you set.
- Lower slowly and rest.
Breathing. Breathe in small, steady breaths through the hold.
Muscles worked
- Mainly
- Abdominals
- Also
- Hip flexors and obliques
Common mistakes
- Lower back lifting off the floor. The belly has let go, so lift the legs higher or bend the knees.
- Holding the breath. Breath held makes the hold short, so breathe in small, steady breaths.
- Legs and arms too low to control. A long lever is harder, so bring the arms and legs up until the back stays down.
Easier and harder
- Easier
- Dead Bug
- Harder
- Hollow Rock
Guide
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