How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Hollow Hold
Gymnastics brace. Low back glued down.
Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Hollow Body Hold
Calisthenic Movement
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 15–30s.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Lower back on the floor, shoulders and legs off, arms long if you can.
Cues
- Press the low back down
- Breathe
- Tuck if the back peels
Common mistakes
- Peeling the lumbar
- Holding the breath
- Going too long ugly
Home swap
Tuck hollow
