Core
Hollow Hold
The foundational isometric hold for building a rock-solid midsection and superior spinal control.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a gym mat with your arms extended overhead and your legs straight.
Press your lower back firmly into the floor, ensuring there is no space between your spine and the mat.
Simultaneously lift your legs, head, and shoulders about two to six inches off the ground.
Point your toes and reach through your fingertips to create tension throughout your entire body.
Maintain a rigid, banana-like shape while breathing shallowly through your nose.
Hold this position for the prescribed duration while keeping your ribs tucked toward your pelvis.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the floor
- Tucking the chin too hard against the chest
- Holding your breath instead of maintaining shallow respiration
- Lifting the legs too high, which reduces core tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.