The hollow hold is an advanced technique that’s important to master as it comes up a lot in our strength training.
Not only is it utilized a great deal in our strength training but it’s a fantastic way to create a mind-body connection with your core. This makes core stabilization more accessible for any activity!
So, let’s break down this super move, shall we?
How to Hollow Hold
First things first, lay on the ground with your arms stretched up by your ears.
Next, close your ribcage, and tuck your pelvis toward the ceiling.
As you exhale, lift everything off the ground.
Elbows should be by your ears, feet flexed, and quads should be engaged.
Hold this position for the prescribed time or number of exhales. Then, relax everything back to the floor.
If you are doing this and you start to feel tension in your lower back, feel free to lift your legs toward the ceiling.
If this is too easy, lower the legs a quarter of the way down for a happy medium!
This is an advanced move so if you need to modify until you get stronger, you can do so in a variety of ways!
First modification:
The half-hollow hold. This is performed exactly the same way: by closing your ribcage, tilting your pelvis, and bracing your core.
However, in the half-hollow hold, you will plant your feet on the ground, with your knees bent, and only lift your upper body off the ground.
Second Modification:
The bottom hollow hold. This is the same as above except in the reverse.
So, you’ll close your ribcage, tilt your pelvis, and lift only your legs off the ground with knees slightly bent as you exhale.
If you choose this modification, don’t let your hips reach 90 degrees, rather, keep them slightly extended to force more deep abdominal engagement.
Not sure about the form or the modifications? Check out this form video!
Okay, are you ready to practice? Try this Hollow Hold abdominal workout. Trust me, your core will be screaming by the end and you’re sure to be a hollow hold expert!
Want more training tips and form cues? Check out these client favorites: How to Structure a Holiday Workout Schedule You’ll Actually Stick To, Training Tip Tuesday: Hip Flexor Stretch, What Not to Do With Plantar Fasciitis: Expert Advice for Dancers
