Exercise Library
CoreisolationBodyweight

HOLLOW BODY HOLD

Supine isometric core position. Develops the anterior core tension required for gymnastics movements.

MOVEMENT GUIDE

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HOW TO PERFORM

  1. 1

    Press the lower back into the mat.

  2. 2

    Keep the lower back down as arms and legs extend.

THE STANDARD

Lower back pressed into the floor throughout. Shoulders and legs elevated. Controlled breathing.

COACHING CUES

Press the lower back into the mat.Keep the lower back down as arms and legs extend.

COMMON MISTAKES

  • Lower back arching off the floor — the core is not sufficiently engaged.

  • Holding the breath — breathe steadily.

  • Legs too high — the lower the legs, the greater the demand.

SCALING / SUBSTITUTIONS

  • Raise the legs higher to reduce the demand.

  • Tuck the knees to the chest as a regression.

  • Reduce the hold duration.

300WOD APPLICATION

The hollow body hold develops the core tension required for pull-ups, dips, and gymnastics movements in the 300WOD system.

RELATED EXERCISES

Plank

Core

Ab Wheel Rollout

Core

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Bodyweight

MUSCLES

Primary

Abs / CoreHip Flexors

Secondary

Obliques
Hollow Body Hold — 300WOD Exercise Library