Hollow hold

A banana-shaped hold with arms and legs extended — one of the most important core foundations in calisthenics.

How to do it

1. 01Lie on your back with your arms straight overhead and legs straight together.
2. 02Brace your abs, pull your ribs down and press your lower back into the floor.
3. 03Lift your shoulders, arms and legs off the floor, keeping your lower back in contact.
4. 04Breathe in short, steady breaths while holding the brace, toes pointed.

Common mistakes

• Lower back arching up — raise your legs higher or bring your arms toward your hips to make it easier.
• Ribs flaring — exhale and pull them down before you hold.
• Straining the neck — keep your chin slightly tucked and gaze toward your toes.

In the Hollow progression

1. 1Dead bug
2. 2Tuck hollow hold
3. 3Hollow hold
4. 4Hollow rock
5. 5V-up