Full exercise libraryIntermediate
Hollow Body Hold
The gymnastics hold with the lower back pressed into the floor. The foundation of trunk stiffness for pull-ups, push-ups and overhead work.
CoreNo equipment
How to perform
- 1.Lying on your back, press the lower back into the floor
- 2.Arms extended overhead, legs straight, shoulder blades and legs off the floor
- 3.The body forms a tight, tensioned arc
- 4.Keep breathing
Common mistakes
- Lower back lifting off the floor — the number one quality check
- Holding the legs too low at the cost of arching
Tips
- To scale: bend the knees or raise the legs higher — keep the lower back glued down at all costs
Limitations
Use caution with issues in: lower back. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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