The hollow hold is an isometric exercise that involves lying on the back with the legs extended and the arms extended overhead, while engaging the core muscles to maintain a “hollow” position. The hollow hold primarily targets the abs, particularly the lower abs, but also engages the hip flexors, lower back, and glutes.
In CrossFit, the hollow hold is often used as part of a warm-up or as a core-strengthening exercise. It can also be incorporated into high-intensity workouts that include bodyweight exercises or gymnastic movements. For example, it might be included in a workout that also includes pull-ups, handstand push-ups, and squats. The hollow hold can be modified to suit different fitness levels by adjusting the duration or the range of motion. It can also be combined with other exercises to create more challenging variations, such as the hollow rock or the hollow hold to superman.
