Are You Doing Hollow Body Hold Correctly? — Key Takeaways
To progress from tuck to full hollow body hold, keep your lower back flat and shoulder blades lifted, then incrementally lower straight legs from 90° toward the ground as strength improves.
Key takeaways
Use hip flexion angle as a continuous difficulty dial for hollow body holds
Use hip flexion angle as a continuous difficulty dial for hollow body holds
- Any point from 90° (feet up) down to near-full extension scales difficulty — lower is harder.
- Progress by lowering legs over time until reaching full hollow body hold.
Breathe deep into your stomach, not shallow into your chest, during core holds
Breathe deep into your stomach, not shallow into your chest, during core holds
- Diaphragmatic breathing into the stomach is crucial while maintaining core tension.
- Forcing good posture and breathing together causes shaking — a sign of proper execution.
Add arm movement while holding hollow body to build overhead pressing stability
Add arm movement while holding hollow body to build overhead pressing stability
- Moving arms keeping them straight creates a long lever, making the hold harder.
- Reinforces ribs-down position and anterior core stability for pull-ups and handstand push-ups.
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In this video
- 1mTucked Hollow Body Hold Setup
- 1m45° Hollow Body Hold Progression
- 2mFull Hollow Body Hold Technique
- 3mHollow Body Hold with Arm Movement
- 4mHollow Body Hold Lower
- 5mWeighted Hollow Body Hold
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