Hollow Hold

A foundational isometric core exercise. It teaches the body to maintain tension and a neutral spine, essential for gymnastics and heavy lifting.

Exercise Details

Level
Beginner
Body Area
core
Type
core
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Abs
Secondary
Shoulders

Setup

Lie on your back with arms extended overhead. Brace your core and press your lower back into the floor.

Instructions

1. Simultaneously lift your legs, head, and shoulders a few inches off the floor.
2. Maintain a "banana" shape.
3. Ensure your lower back remains in contact with the floor.
4. Hold for the designated time.
5. Breathe shallowly.

Common Mistakes

1. Arching the lower back.
2. Lifting the legs too high.
3. Holding your breath.

Alternative Exercises

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A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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Upright Row
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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.
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