Hollow Body Hold

How to perform it

1. 1Preparation and positioning. Use a level surface and choose a regression that lets the lower back and pelvis remain controlled. Rehearse the exit before starting the timed effort.
2. 2Entry. Lie supine, exhale gently, and bring the ribcage and pelvis toward a stacked, posteriorly controlled position. Raise the shoulders and extend the limbs only as far as control permits.
3. 3Hold position. Keep the lower trunk position stable, shoulders clear of the floor, and arms and legs long in the chosen progression. Reduce the lever rather than allowing the lower back to lift.
4. 4Shape standard. Maintain symmetrical limb height and steady neck position; do not use momentum or press the head forward.
5. 5Breathing and bracing. Take small controlled breaths without losing the trunk position. Stop if you cannot breathe while maintaining the prescribed shape.
6. 6Exit. Bend the knees and lower the shoulders and limbs under control; do not abruptly relax from the longest lever.
7. 7Valid hold. Timing begins after the chosen shape is stable and ends when the lower-back/pelvis standard, limb position, breathing, or symmetry is lost.

Common mistakes

• Lower back losing the defined position

  Fix: Raise or bend the legs until ribcage and pelvis remain controlled.

• Neck doing the work

  Fix: Lengthen the neck and lift the shoulder blades from the trunk rather than pulling the chin forward.

• Limbs set too long too soon

  Fix: Progress one lever at a time and keep the shape you can breathe in.

• Holding the breath

  Fix: Use small controlled breaths; regress immediately if breathing changes the trunk position.

Safety

• Use a controlled, pain-free range and a load that preserves the defined setup; stop rather than training through sharp or progressively worsening symptoms.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionBent-knee Hollow Body Hold— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Hollow Body Hold.
• progressionLong-lever Hollow Body Hold— Increase load, range, instability, or skill demand after Hollow Body Hold is repeatable through the planned volume with reserve and no technique drift.
• alternativeDead Bug— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Hollow Body Hold is impractical or poorly tolerated.