How to do it
- Rest on the forearms with the elbows under the shoulders.
- Step the feet back so the body is straight from head to heels.
- Squeeze the glutes and abs, and tuck the ribs down.
- Hold, breathing steadily, until form slips or the time is up.
Common mistakes
- Hips sagging.
- Hips piking up.
- Holding the breath.
- Holding long after the form has gone.
Breathing and tempo
Breathe slowly and steadily for the whole hold; never hold your breath. Stay still rather than shaking through it.
Make it harder or easier
Harder: Lift one foot, reach one arm forward, or move to the ab wheel.
Easier: From the knees, or with the hands on a bench.
Sets and reps
Beginners: 2-3 holds of 20-30 seconds, resting 30-60 seconds between them.
Progressing: 3 holds of 45-60 seconds, then move to the harder version.
Safety
- Quality over time; 30 seconds done well beats 2 minutes of sagging.
Swaps
Full gym: Hollow body hold
Dumbbells and a bench: Hollow body hold
Bodyweight only: Hollow body hold