Hollow body hold

The foundation of whole-body tension in calisthenics. Lie on your back, lower back pressed into the floor, shoulders and legs lifted, arms overhead.

Level

Start

Equipment

No equipment

Measure

hold time

Tempo

isometric

Technique

1. Press the lower back into the floor and keep it there for the whole set.
2. Lift the shoulder blades and legs a few inches, toes together.
3. Arms extended overhead in line with the trunk, chin slightly tucked.
4. The lower the legs, the harder it gets. If the lower back lifts, raise the legs or bend the knees.

Common mistakes

• Lower back lifting off the floor: shorten the lever (legs higher, arms by the sides).
• Craning the head back: look at your feet, not the ceiling.