Hollow Hold
Hollow Body Hold · Hollow Body · Dish Hold
Bodyweight Calisthenics
The hollow hold is a gymnastics-derived isometric in which the lifter lies on the back and lifts the shoulders and legs into a dish shape, pressing the lower back flat to load the rectus abdominis and deep core. It teaches the full-body tension and posterior pelvic tilt that underpin handstands and advanced calisthenics. Glue the lower back to the floor, reach the arms overhead, and lower the legs only as far as the back stays flat.
GroupsCoreAbsAnterior Chain
- Mechanic
- Isolation
- Load type
- Timed
- Utility
- Auxiliary