How to do the Hollow Hold, step by step
- Lie on your back.
- Press your lower back firmly into the floor.
- Lift your shoulders and straight legs slightly.
- Reach your arms back next to your ears.
- Hold the tension steady and keep breathing.
Common mistakes and how to fix them
- Lower back lifting offraise your legs higher or bend your knees.
- Tense necklook toward your feet with your chin slightly tucked.
- Holding your breathkeep breathing steadily.
How to scale the Hollow Hold
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Knees bent
- Arms by your sides
- Legs held higher
Also known as
Hollow
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.