Hollow Body Hold

What is a Hollow Body Hold?

The hollow body hold is an isometric core exercise where you create a “banana” shape with your body, maintaining constant tension through your entire core. It is the base position for almost every gymnastics and calisthenics skill.

How to Perform a Hollow Body Hold

1. Lie on your back with arms extended overhead.
2. Press your lower back firmly into the floor - no gap underneath.
3. Lift your shoulders and legs slightly off the ground.
4. Create a banana shape - your body curves with only your lower back touching the floor.
5. Hold the position while breathing shallowly.

Progression Path

Build hollow body strength progressively:

• Tuck hollow hold - knees bent, arms at sides (3 × 20s)
• Legs extended hollow - straight legs, arms at sides (3 × 20s)
• Full hollow hold - arms overhead, legs straight (3 × 20s)
• Hollow body rocks - rock back and forth maintaining shape (3 × 15)

Common Mistakes

• Lower back arching - press your back into the floor; if it arches, tuck your knees.
• Holding breath - breathe throughout the hold.
• Shoulders on ground - lift them slightly to engage upper abs.
• Legs too high - lower legs increase difficulty; find your threshold.