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How to Do Hollow Hold

If You Want to Do Handstands and Pull-Ups, Start Doing This CrossFit Core Move

We rarely solely work our abs in CrossFit classes because we do so many compound movements that engage the core, such as squats and thrusters. But my coach Sefton Hirsch recommends incorporating this exercise, called the Hollow Hold (or Hollow Body), regularly. "The hollow hold is a great way to create core stability in any movement," he said.

Strengthening the entire core will not only provide stability when doing other activities like running, weight lifting, or even carrying your groceries, but Sefton also said, "The more proficient you can get with this, the easier other movements will be." Hollow Hold can also prepare you for handstands (#goals) and pull-ups (more #goals).

  • Begin on your back with your legs straight and your arms extended overhead.
  • Actively press your lower back into the floor and draw your belly button into your spine.
  • Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
  • Hold like this for five to 30 seconds to complete one rep.
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