Move · Videos · Technique · 5 min

Hollow Body Hold: Form and Progressions

Hollow Body Hold: Form and Progressions — video by Zack Henderson Play · 4:57

Video by Zack Henderson on YouTube · Open on YouTube

A coach sets out the three standards of the gymnastics hollow hold, gives tuck and half-tuck versions to build up to it, then harder rocks and hanging variations.

  • 5 min
  • All levels
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 6

Tap a time to watch that step in the video.

  1. Master the dead bug first for the core control this hold needs. 0:41
  2. Hollow shape: low back pressed flat with ribs down, shoulders up and arms by your ears, legs low but lifted. 1:03
  3. Arch to hollow: lift into an arch with only heels and shoulders down, then snap back to the hollow. 1:44
  4. Hanging hollow: the same shape on a pull-up bar, lats tight, shoulders down, glutes squeezed. 2:08
  5. Easier: start in a full tuck, then reach one leg out, then the arms overhead one at a time. 2:38
  6. Once you can hold 30–45 seconds: hollow rocks, added weights, pullovers and tuck-and-extend. 3:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Press your low back flat into the floor with ribs down
  • Lift shoulders off the floor, arms reaching overhead by your ears
  • Keep legs low but lifted with quads tight; bend the knees in a tuck if your back lifts

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead lifted with the shoulders
  • Shoulders movesarms reaching overhead by the ears
  • Upper back movesshoulders curled up off the floor
  • Lower back movespressing the low back flat in the hollow hold
  • Hips movesholding straight legs lifted off the floor
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Tuck and half-tuck versions build up to the full hold

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Zack Henderson; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety