30 Hollow-Body Hold

The hollow-body hold is an isometric exercise that increases strength and stability in the core muscles. It is common in gymnastics training, CrossFit training, and as a core tension and bracing drill for lifters and athletes of all types. It is performed for time and can be performed as an activation drill prior to lifting, as part of a circuit, or as equipment-free core training anytime.

Benefits

  1. Teaches proper bracing and core tension
  2. Can be made easier by bending legs and/or arms
  3. Can be made more difficult by straightening legs and/or arms
  4. More difficult than planks
  5. Builds core strength that carries over to lifting and athletics
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30 Hollow-Body Hold Instructions

30 Hollow-Body Hold muscle diagram