Hollow Body Hold
Quick Information
Category
Functional Training
Difficulty
Intermediate
Equipment
Mat
Primary muscle group
Rectus Abdominis
Secondary muscle groups
Obliques, Hip Flexors, Latissimus Dorsi
Movement pattern
Anti-Extension Isometric
Training goal
Trunk Stability
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build the ability to hold a rigid, braced body position under tension.
How it fits the system. An intermediate-level anti-extension isometric entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Rectus Abdominis
Secondary muscles
Obliques, Hip Flexors, Latissimus Dorsi
Movement pattern
Anti-Extension Isometric
Equipment
Mat
Difficulty
Intermediate
How to Perform
- Lie on your back with the arms overhead and the legs straight.
- Press the lower back into the floor and tilt the pelvis back.
- Lift the shoulder blades and the legs off the floor.
- Keep the arms beside the ears and the legs together.
- Hold the position with the lower back still pressed down.
- Lower under control when the back starts to lift.
Coaching Cues
- The lower back must stay in contact with the floor.
- Point the toes and keep the legs together.
- Raise the legs higher to make it easier.
Common Mistakes
- Letting the lower back arch off the floor.
- Pulling the chin to the chest.
- Holding a position you cannot maintain.
Progressions & Regressions
Progressions
Lower the arms and legs closer to the floor, or add a rock.
Regressions
Tuck the knees or keep the arms by the sides.
When to Use It
When to use
As core work and preparation for gymnastics skills.
When not to use
With neck strain that does not settle with head support.
Programming
3 to 4 holds of 15 to 40 seconds.
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