Instructions

1

Lie supine on a flat surface with your body fully extended and arms at your sides or crossed over chest, legs straight and together

2

Engage your core and prepare to lift your torso by initiating flexion at the lumbar spine; keep your neck neutral with eyes focused upward

3

Slowly lower your torso and hips back toward the starting position while maintaining tension in the abdominal muscles throughout the eccentric phase

4

Lift your torso and hips upward by flexing the spine, bringing your chest toward your pelvis in a controlled crunch motion; exhale as you lift and return to full extension

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Serratus Anterior, Pectoralis Minor

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Hollow Hold is an incredibly effective Strength movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Losing core tension, leading to poor spinal alignment and reduced power output.

Exercise Variations

Dumbbell Hollow Hold
Cable Hollow Hold
Banded Hollow Hold

Beginner Tips

If you are new to the Hollow Hold, focus on mastering the movement pattern with zero weight before adding Body weight.

Hollow Hold