3D model, camera rotation and male or female body are in Pro.
Get Pro
Hollow body hold
The foundation of whole-body tension in calisthenics. Lie on your back, lower back pressed into the floor, shoulders and legs lifted, arms overhead.
- Level
- Start
- Equipment
- No equipment
- Measure
- hold time
- Tempo
- isometric
core
Technique
- Press the lower back into the floor and keep it there for the whole set.
- Lift the shoulder blades and legs a few inches, toes together.
- Arms extended overhead in line with the trunk, chin slightly tucked.
- The lower the legs, the harder it gets. If the lower back lifts, raise the legs or bend the knees.
Common mistakes
- Lower back lifting off the floor: shorten the lever (legs higher, arms by the sides).
- Craning the head back: look at your feet, not the ceiling.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
$7.99 / month or $59.99 / year
Progression
Easier
This is the easiest version in the library.
This exercise
Hollow body hold
Harder