Hollow Hold

Hollow Hold

The hollow hold is a foundational core exercise known for its ability to significantly enhance overall stability and strength. By engaging the rectus abdominis, obliques, and hip flexors, this isometric position becomes a staple for athletes and fitness enthusiasts alike. It’s lauded for building a robust core, crucial for boosting performance across various disciplines such as gymnastics, weightlifting, and general fitness training. The hollow hold challenges your muscles to maintain balance and resist gravitational pull, resulting in improved endurance and a solid foundation for more complex movements like pull-ups and handstands.

As a versatile exercise, the hollow hold can be easily adjusted to accommodate varying fitness levels, allowing for progressive development in core strength. Its ability to reinforce correct posture and functional movement patterns makes it an effective tool for injury prevention. Whether you’re seeking peak athletic performance or simply aiming to fortify your midsection, the hollow hold is an essential exercise. It enhances core endurance, promotes functional strength, and serves as a reliable benchmark for tracking core stability progress. Adding it to your training regimen will yield significant improvements in your overall fitness journey.

Equipment Needed

Open floor or yoga mat

Instructions for the hollow hold:

  1. Lie down flat on your back and contract the abs, pushing the low back into the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
  2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor. 
  3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

Common Errors

Allowing your low back to round, losing contact with the floor.

Hollow hold Progressions / Regressions:

If this is too challenging:

  • Try starting with arms and legs tucked like a cannonball, extend one limb out at a time maintaining your core position. 

If you want more of a challenge:

  • Hold for a longer period
  • Attempt hollow rocking- hold the hollow position while rocking on your lower back

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