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Hollow Body Hold guide
The Hollow Body Hold is a intermediate-level isolation bodyweight lift that trains the Rectus Abdominis. Use it when you want more core work with no extra kit. Keep the range honest, add load only when every rep looks the same.
What muscles does the hollow body hold work?
The Hollow Body Hold primarily trains the Rectus Abdominis, with the core as the target group. Train it as part of a balanced core routine.
How do you do the hollow body hold?
To do the Hollow Body Hold: clear enough floor space that you can finish the hollow body hold without hitting anything. brace, then move; move the load with the rectus abdominis. if another muscle takes over, shorten the range until rectus abdominis is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the hollow body hold; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Clear enough floor space that you can finish the hollow body hold without hitting anything. Brace, then move.
- Move the load with the rectus abdominis. If another muscle takes over, shorten the range until rectus abdominis is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the hollow body hold.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common hollow body hold mistakes?
- Turning the hollow body hold into a momentum drill. — Slow the first two seconds of the lowering half until the rectus abdominis stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the bodyweight dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly rep.
Hollow Body Hold alternatives
Hollow Body Hold FAQ.
What muscles does the Hollow Body Hold work?
The Hollow Body Hold primarily targets the Rectus Abdominis, training the Core as the main muscle group.
Is the Hollow Body Hold a compound or isolation exercise?
The Hollow Body Hold is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Hollow Body Hold?
You need no equipment — just your bodyweight. Difficulty is rated intermediate.
What are good alternatives to the Hollow Body Hold?
Good core alternatives include Plank, Crunch, Side Plank.
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