Hollow Body Hold
Hollow Body Hold is a isometric strength - anti-extension exercise involving Rectus abdominis, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis, Transversus abdominis
- Secondary muscles
- Hip flexors
- Exercise type
- Isometric strength - anti-extension
Exercise technique
- Lie down
Lie on your back with your knees initially bent.
- Pelvis
Gently tuck your tailbone forward to establish lower-back contact with the floor.
- Shoulders
Lift your shoulder blades off the floor while lengthening your neck.
- Legs
Extend your legs at an angle that does not increase the gap beneath your lower back.
- Arms
Keep your arms beside you, or extend them overhead if you can maintain control.
- Hold
Breathe calmly while keeping your ribs down.
- Release
Bend your knees first, then lower your shoulders with control.
Key technique points
- Monitor lower-back contact throughout the hold.
- Choose leg height according to your control.
- Reduce difficulty by bending your knees.
- Extend your arms only while your torso is stable.
- Do not press your chin into your chest.
- End the hold before alignment breaks down.
Common mistakes
Lifting the lower back
Do not reach your limbs too far and lose anti-extension control.
Lowering the legs unnecessarily
Do not arch your lower back just to bring your legs close to the floor.
Compressing the neck
Do not lift your shoulders by pressing your chin into your chest.
Holding the breath
Do not try to prolong the hold by locking your breath.
Extending the arms too soon
Establish control with a short lever before progressing to an overhead arm position.
Continuing through fatigue
Do not force the same position after losing lower-back contact.
Frequently asked questions
Hollow Body Hold: why is “Lifting the lower back” a mistake?
Do not reach your limbs too far and lose anti-extension control.
Hollow Body Hold: why is “Lowering the legs unnecessarily” a mistake?
Do not arch your lower back just to bring your legs close to the floor.
Hollow Body Hold: why is “Compressing the neck” a mistake?
Do not lift your shoulders by pressing your chin into your chest.
Hollow Body Hold: why is “Holding the breath” a mistake?
Do not try to prolong the hold by locking your breath.
Hollow Body Hold: why is “Extending the arms too soon” a mistake?
Establish control with a short lever before progressing to an overhead arm position.
Hollow Body Hold: why is “Continuing through fatigue” a mistake?
Do not force the same position after losing lower-back contact.
What should I focus on when doing Hollow Body Hold?
Monitor lower-back contact throughout the hold. Choose leg height according to your control. Reduce difficulty by bending your knees. Extend your arms only while your torso is stable. Do not press your chin into your chest. End the hold before alignment breaks down.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.