HOLLOW BODY HOLD Progressions (Beginner to Advanced)

The Hollow Body Hold is a foundational core exercise from gymnastics.

In this comprehensive tutorial, we'll delve into the intricacies of the hollow body hold, debunk common misconceptions, and explore a bunch of variations to match every skill level.

The hollow body hold targets your anterior chain, engaging muscles like the rectus and transversus abdominis, obliques, hip flexors, and quads for a full-core workout.

We'll dissect the 3 key standards of the full hollow body shape, guiding you through optimal engagement for maximum effectiveness.

The abdominal strength you build with the hollow body will translate into better core bracing in bodyweight exercises like pull-ups and push-ups as well as your big strength lifts like barbell deadlifts and squats.

For those just starting off, we'll cover a number of progressions to work up to the full hollow body shape.

For the experienced strength athlete, you'll find some advanced hollow body variations and combo exercises to amp up your core routines.

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Zack Henderson is a strength coach in Nashville, TN.

He enjoys working with students of all skill levels to become stronger than they ever thought possible.

0:00 Hollow Body Muscles Worked
0:41 Master the Dead Bug First!
1:03 3 Hollow Body Movement Standards
1:44 Arch Body Snap to Hollow
2:08 Hanging Hollow Body
2:28 Hollow Body Tuck Progressions
3:28 Advanced Hollow Body Variations