Hanging Hollow Hold Exercise Guide
Exercise Profile
- Target
- Core
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Core
- Secondary Muscles
- Hip flexors, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Hollow Body Hold
How to: Hanging Hollow Hold
- Begin by hanging from a pull-up bar with a grip slightly wider than shoulder width.
- Engage your core and lift your legs up while keeping them straight.
- Simultaneously, lean your torso back to form a 'hollow' shape.
- Hold this position, ensuring your body is in a straight line from your shoulders to your toes.
- Maintain the hold for the desired duration, keeping your core engaged.
Common Mistakes
- Using momentum to hold the position instead of core strength.
- Allowing the back to arch excessively.
- Dropping the legs too low, leading to loss of tension.
Modifications
- Bend your knees to reduce intensity.
- Perform the exercise with a support band or on a lower bar.
Tips
- Engage your core muscles fully while holding the position.
- Keep your legs and arms straight for maximum effectiveness.
- Avoid arching your back; maintain a neutral spine.
Hanging Hollow Hold Alternatives
Tags
core
strength
waist
bodyweight
balance
intermediate