Hollow Hold

Overview

The hollow hold is a gymnastics staple that teaches full‑body bracing: ribs pulled down, pelvis tucked, and core firing as one integrated unit. Mastering this position sets the spine‑safe baseline for kipping pull‑ups, bar muscle‑ups, toes‑to‑bar, and even efficient running posture. Despite looking simple, maintaining a quality hollow can smoke seasoned athletes in seconds.

How to Perform

Setup: Lie supine, arms overhead, legs long. Press lower back into floor, posteriorly tilting pelvis.

Execution: Lift shoulders and heels 4–6 in off ground while maintaining lumbar contact. Arms remain by ears, biceps squeezed; toes pointed. Breathe shallow through diaphragm without losing brace.

Key Tips: If lumbar arch appears, shorten lever by raising arms to hips or bending knees. Aim for 3×20‑second holds before adding difficulty.

Technique Focus

• Ribs Down – Think sternum toward pelvis.
• Pelvic Tilt – Tuck tailbone to erase lumbar gap.
• Long Lever Tension – Reach through toes and fingertips.
• Consistent Breathing – Pant‑style breaths keep core engaged.

Building Toward Bigger Skills

A rock‑solid hollow translates to smoother kipping swings, faster bar muscle‑up turnovers, and safer overhead lifting. By ingraining rib‑to‑pelvis connection, athletes reduce energy leaks during butterfly pull‑ups, handstand walking, and Olympic lifts. Build the hollow first; the bar skills come easier—and shoulders stay healthier.

Progressions to First 40‑s Hold

• Dead Bug Holds – alternate arm/leg lowers while lumbar stays glued.
• Tuck Hollow – knees bent 90°, arms forward.
• One‑Leg Extended Hollow – single straight leg increases lever.

Progressions After Mastery

• Weighted Hollow (10 lb plate)
• Hollow Rocks – maintain shape while rocking for 20–30 reps.
• Hollow Arch‐to‐Hollow Swings on bar to prep kipping.
• V‑Ups for power once 60‑s hollow is easy.

Coaching Cues

• “Glue low back to floor.”
• “Squeeze quads & glutes.”
• “Ribs down, reach long.”
• “Tiny breaths.”

Common Mistakes

• Lumbar Arch – breaks brace; shorten lever.
• Hip Flexor Dominance – focus on rib tuck.
• Head Cranked – keep neutral neck.
• Holding Breath – leads to shake and collapse.

Wrap‑Up

Hollow holds reinforce the trunk stiffness that powers kipping, lifting, and sprinting alike.

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