HOLLOW BODY HOLD
Supine isometric core position. Develops the anterior core tension required for gymnastics movements.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Lie on your back with arms extended overhead.
- 2
Press the lower back into the floor.
- 3
Lift the shoulders and legs off the floor simultaneously.
- 4
Hold the position — the body forms a shallow dish shape.
- 5
Lower back must remain in contact with the floor throughout.
THE STANDARD
Lower back pressed into the floor throughout. Shoulders and legs elevated. Controlled breathing.
COACHING CUES
COMMON MISTAKES
Lower back arching off the floor — the core is not sufficiently engaged.
Holding the breath — breathe steadily.
Legs too high — the lower the legs, the greater the demand.
SCALING / SUBSTITUTIONS
Raise the legs higher to reduce the demand.
Tuck the knees to the chest as a regression.
Reduce the hold duration.
300WOD APPLICATION
The hollow body hold develops the core tension required for pull-ups, dips, and gymnastics movements in the 300WOD system.