Hollow Body Hold

oec:hollow-body-hold

A foundational isometric gymnastics exercise where the body forms a shallow curved dish while keeping the lower back pressed into the floor.

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Also called: Hollow Hold, Hollow Rock Hold

How to do it

Lie supine on the floor with your legs fully extended and arms stretched overhead beside your ears.
Posteriorly tilt your pelvis to press your lower back firmly into the floor, eliminating any gap beneath your spine.

Engage your abdominals to lift your shoulder blades and legs a few inches off the floor simultaneously.
Point your toes and keep your arms glued next to your ears, forming a shallow, continuous curve from hands to feet.
Maintain the position isometrically, ensuring your lumbar spine never leaves the floor.
Lower back down under control when the prescribed duration is complete.

Take shallow, controlled breaths through your nose and mouth while maintaining rigid intra-abdominal pressure throughout the hold.

Lower back arching off the floor.: Bend your knees or raise your legs higher until you can maintain firm lumbar contact with the ground.
Reaching arms forward instead of keeping them overhead.: Keep your biceps aligned with your ears, or scale by placing hands at your sides until core strength improves.

Terminate the hold immediately if your lower back begins to arch off the floor to avoid lumbar strain.

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