Core · Calisthenics
Hollow Hold - The complete guide
The hollow hold is calisthenics' most important core exercise - an isometric position that teaches the body to hold tension, essential for skills like the front lever and planche.
How to perform it
- 1Lie on your back with your arms extended overhead
- 2Press your lower back down into the floor
- 3Lift your shoulders and legs off the floor at the same time
- 4Brace your core hard and hold the position calmly
Common mistakes
⚠️ Lower back lifts off the floor, which releases the tension
⚠️ Holding your breath instead of breathing calmly
⚠️ Legs lifted too high, which reduces the load too much
Progression - the path to mastering it
1. Hollow hold with bent knees 20 seconds
2. Hollow hold with straight legs 20 seconds
3. 30 seconds
4. 45+ seconds
5. Hollow rocks
FAQ
Why does my lower back hurt?
A sign the lower back is lifting off the floor - reduce leg height or bend your knees until you can keep the lower back pressed down.
How often should I train hollow holds?
3-4 times a week as part of your core warm-up or finisher gives solid progress.
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