- EquipmentBodyweight
- PatternCore
- Repsheld for time
- Joint loadNone flagged
Lie on your back with your arms overhead and legs straight.
First cueKeep the lower back pressed down.
How to do the Hollow Hold
Set up. Lie on your back with your arms overhead and legs straight.
- Press your lower back into the floor.
- Lift your shoulders, arms and legs a little off the floor.
- Hold for the target time.
Form cues
- Keep the lower back pressed down.
- Bend the knees or bring the arms down to make it easier.
- Breathe steadily.
Common mistakes
- Letting the lower back lift.
- Holding the breath.
Muscles worked
Main target: Abs. The rectus abdominis runs down the front of the trunk. It curls the trunk forward and, more often in training, stops the spine arching under a load.
On the way: Obliques.
Its other side: Lower back, in the trunk pattern.
What to pair it with
Movements that round out a workout with the Hollow Hold, from the same catalog the StatBlockFit app logs.
- Back Extension Superset partner: it trains the other side of the trunk pattern, so the two can alternate.
- Russian Twist Often left out: it trains the obliques, a job the moves above leave undone.
A complete workout around it
4 movements, the Hollow Hold first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Hollow Hold 3 × 30 to 60 s
- Back Extension 3 × 10 to 20 reps
- Russian Twist 3 × 12 to 30 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Machine Crunch
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Plank.
Other variations of the Plank: Side Plank, Bear Hold, Plank Shoulder Tap and Mountain Climber.
Its variations: L-Sit.
Do before it: Dead Bug (bracing).
Track it in StatBlockFit
In the StatBlockFit app the Hollow Hold is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Hollow Hold?
Set up: Lie on your back with your arms overhead and legs straight. Steps: 1. Press your lower back into the floor. 2. Lift your shoulders, arms and legs a little off the floor. 3. Hold for the target time. Form cues: Keep the lower back pressed down. Bend the knees or bring the arms down to make it easier. Breathe steadily. Common mistakes: Letting the lower back lift. Holding the breath.
What muscles does the Hollow Hold work?
It trains the abs as its main target and works the obliques on the way.
What can I do instead of the Hollow Hold?
In a gym: Machine Crunch. Each trains the same main muscle.
What should I pair the Hollow Hold with?
Good partners in the same workout are Back Extension and Russian Twist.