Hollow Hold
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Nearly every gymnastics event requires a strong core. Just take tumbling, for example. You certainly wouldn't be able flip and spin without a strong, stable core. One of the core exercises used by gymnasts is the hollow hold. While it won't necessarily make you able to do flips, it will strengthen and stabilize your core, allowing you to better transfer force from your upper body to your lower body.
The Basics
The hollow hold is classified as an isometric flexion exercise that targets the abs. This makes it an anti-extension exercise since the abs are working to resist extension of the spine.
The Basics
The hollow hold is primarily used as a strength exercise. It is more generally classified as a core movement.
Form
Set Up
- Lie on the floor on your back with your legs straight
- Extend your arms above your head
- Your upper back, glutes, and heels should all be touching the ground
- There should be space between your lower back and the ground
Execution
- Contract your abs, pulling your ribs to your hips
- At the same time, lift your legs off the ground about six inches
- Keep your legs straight and arms extended above your head
- Your lower back and glutes should be in contact with the floor
- Hold the position
Common Mistakes
Lower Back Off the Floor
To truly be in the correct position for the hollow hold, your lower back must be in contact with the floor. If it isn't, that's a sign that you don't quite have the strength to hold the position and should use an easier progression.
Legs Too High
Your legs should be only a few inches off the ground and definitely no more than a foot. The higher your hold your legs, the easier the hollow hold is.
Additional Info
Progression
The hollow hold is surprising difficult. If you're just trying one for the first time and find you can't hold it with good form, there are several ways to build up to it. Bending your legs or having your arms at your sides are two great ways to make it easier.
Related Exercises
Variation exercises are performed somewhat differently than the given exercise but are largely the same movement. They may target certain involved muscles to slightly different degrees.
Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.
