Demo & instructions
Hollow Hold
Also known as: Hollow Body Hold, Hollow Body
Instructions
Lying on your back, you lift your shoulders and legs slightly and hold a shallow banana shape. A demanding hold that teaches the front of your trunk to stay tight under long levers.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 10–45 sec
Setup
- 1Lie on your back with legs straight and arms reaching overhead along the floor.
- 2Press your lower back gently into the floor so there is no gap underneath it.
Execution
- 1Lift your shoulders, arms, and legs a few inches off the floor.
- 2Keep your lower back pressed down and your legs squeezed together.
- 3Hold the shape for the target time, then lower everything to rest.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
