Hollow Hold
Description
The hollow hold is a foundational gymnastics and CrossFit core exercise where you lie on your back and hold a hollow body position — slightly rounded back, ribs down, legs and arms extended. It builds anterior core strength critical for advanced calisthenics and is the foundation for hollow rocks and many gymnastics skills.
Equipment Required
Hollow Hold Instructions
- Lie flat on your back. Press your lower back firmly into the floor.
- Lift your shoulders, head, and legs slightly off the floor.
- Reach your arms overhead alongside your ears. Keep legs straight and pointed.
- Round your upper back slightly. Pull your ribs down toward your hips. This is the hollow position — your body forms a gentle banana shape.
- Brace your core hard. Maintain this position rigidly.
- Hold for as long as you can while maintaining perfect form (start with 15 to 30 seconds, build to 60+).
- If your lower back lifts off the floor, regress by bending your knees (tuck hold) or lowering your arms.
- Breathe steadily — do not hold your breath.
Hollow Hold Form & Visual
Hollow Hold Benefits
- Foundational gymnastics core hold
- Builds elite anterior core strength
- Teaches rigid core bracing
- Carries over to all advanced calisthenics skills
- No equipment needed
- Develops body control and awareness
Hollow Hold Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Hip flexors
- Quadriceps
- Anterior deltoid (arms overhead)
Hollow Hold Variations & Alternatives
- Tuck Hollow Hold (knees bent — easier)
- Hollow Rock
- V-Sit
- Hanging Hollow Hold
- Weighted Hollow Hold
- Single-Leg Hollow Hold
