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.
intermediateHomeCult StudioCult Gym floor
Core · Bodyweight
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
