{"id":43519,"date":"2022-05-31T14:15:16","date_gmt":"2022-05-31T14:15:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43519"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hollow-hold-crossfit","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/","title":{"rendered":"Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#What_Is_A_Hollow_Hold\" >What Is A Hollow Hold?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#What_Muscles_Do_Hollow_Hold_Work\" >What Muscles Do Hollow Hold Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#What_Are_The_Benefits_Of_Hollow_Body_Holds\" >What Are The Benefits Of Hollow Body Holds?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Great_Way_To_Build_Core_Strength_And_Stability\" >Great Way To Build Core Strength And Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Paves_Way_For_Compound_Movements\" >Paves Way For Compound Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Builds_Strong_Hips\" >Builds Strong Hips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Improves_Your_Posture\" >Improves Your Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Do_Hollow_Body_Holds_Build_Abs\" >Do Hollow Body Holds Build Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#How_To_Perform_A_Hollow_Body_Hold\" >How To Perform A Hollow Body Hold?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Do_You_Need_Any_Equipment_To_Perform_A_Hollow_Hold\" >Do You Need Any Equipment To Perform A Hollow Hold?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Common_Mistakes_To_Avoid_When_Doing_A_Hollow_Hold\" >Common Mistakes To Avoid When Doing A Hollow Hold<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Arching_Your_Back\" >Arching Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Hyperextending_Your_Neck\" >Hyperextending Your Neck<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Fixating_Your_Shoulder_Blades_On_The_Floor\" >Fixating Your Shoulder Blades On The Floor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Holding_Your_Breath\" >Holding Your Breath<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Hollow_Hold_Variations\" >Hollow Hold Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Weighted_Hollow_Hold\" >Weighted Hollow Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Hollow_Hold_With_Chest_Fly\" >Hollow Hold With Chest Fly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Who_Can_Do_Hollow_Holds\" >Who Can Do Hollow Holds?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Are_Hollow_Holds_Better_Than_Planks\" >Are Hollow Holds Better Than Planks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#How_Long_Should_You_Hold_A_Hollow_Hold\" >How Long Should You Hold A Hollow Hold?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#Key_Pointers_About_The_Hollow_Hold_Crossfit_Move\" >Key Pointers About The Hollow Hold Crossfit Move<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are many reasons why people work their core besides the goal to get and flaunt chiseled abs. We all use our core muscles daily in lifting, walking, or simply standing upright, which means working on your core is imperative. So if your goal is to lose weight or get fit, you need to add core exercises to your workout plan.\u00a0<\/span><span style=\"font-weight: 400;\">One of the best core moves in most trainers\u2019 plans is the hollow hold. It is a staple amongst gymnasts and fitness gurus. In this article, we dig deep to better understand the hollow hold crossfit staple move.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Hollow_Hold\"><\/span><b>What Is A Hollow Hold?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A hollow hold is an example of an isometric exercise that entails flexing your abdominal muscles while maintaining a static position (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In a nutshell, you perform this move when lying flat on <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">your back<\/a>. Then, you lift your arms overhead and your shoulder blades off the ground. After that, you lift your lower body with a posterior pelvic tilt. All along, you are required to actively engage your core, even during the hold.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Hollow_Hold_Work\"><\/span><b>What Muscles Do Hollow Hold Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hollow hold is mainly performed as a core-strengthening <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">exercise<\/a>. It is an intermediate to advanced level exercise that primarily works your core (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, it also works the following muscle groups (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip flexors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rectus and transverse abdominals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal and external obliques<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inner thighs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erector spinae<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/crossfit-workout\/\">CrossFit Workout: The Ultimate Guide For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-43415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-1024x576.png\" alt=\"hollow hold crossfit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Hollow_Body_Holds\"><\/span><b>What Are The Benefits Of Hollow Body Holds?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For several reasons, the hollow hold <a href=\"https:\/\/betterme.world\/articles\/1-month-workout-plan-to-get-ripped\/\">crossfit<\/a> move has become a staple in most crossfit classes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of these include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Great_Way_To_Build_Core_Strength_And_Stability\"><\/span><b>Great Way To Build Core Strength And Stability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You need to look no further if you are looking for core-strengthening <a href=\"https:\/\/betterme.world\/articles\/mini-workouts-throughout-the-day\/\">workouts<\/a>. It primarily activates the core muscles, including the rectus abdominis, transverse abdominis, and internal and external obliques (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hold stabilizes the center of your body and the lower back muscles. A strengthened and stable core and lower back make it easy to perform everyday activities like carrying your groceries. Additionally, stability boosts your athletic performance when performing <a href=\"https:\/\/betterme.world\/articles\/workout-problems\/\">activities<\/a> such as running.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Paves_Way_For_Compound_Movements\"><\/span><b>Paves Way For Compound Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hollow body holds are also effective if you are looking to ease your way to performing compound movements like the handstands and pull-ups. By strengthening and stabilizing your core, the hollow hold forms the foundation of these more complex moves.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Builds_Strong_Hips\"><\/span><b>Builds Strong Hips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although a hollow hold is not a hip-focused move, it helps strengthen your <a href=\"https:\/\/betterme.world\/articles\/massage-before-or-after-workout\/\">hip flexors<\/a>. The hip flexors are the muscles that run across the front of your pelvis. They play an integral role in the stability of your spine and pelvis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What happens is that during the hold, your hip flexors are thoroughly worked to help keep your legs elevated and stable in mid-air (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7600276\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Although it seems <a href=\"https:\/\/betterme.world\/articles\/physiotherapy-vs-physical-therapy\/\">effortless<\/a>, it is pretty challenging, especially for those who spend many hours sitting. This is because, with time, these muscles become tight and weak.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improves_Your_Posture\"><\/span><b>Improves Your Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most guidebooks on how to improve your posture recommend developing strong hip flexors and core stability. This is due to the reason that these two muscle groups play a vital role in posture improvement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, strong abdominal muscles help support your spine and align your hips properly. So, when you perform a hollow hold, you actively engage these muscle groups. As a result, you build stability in your pelvis and back, helping you maintain a good posture when sitting or standing.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for?<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"> Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-43403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Hollow_Body_Holds_Build_Abs\"><\/span><b>Do Hollow Body Holds Build Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0Yes, they do. Most evidence suggests that hollow holds are a core-strengthening workout (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It primarily builds strength and stabilization in your abs because you actively engage your abdominal muscles throughout the exercise.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You exert so much pressure to press your lower back to the floor in the move. As a result, maximum tension is experienced through your abdominal muscles, which helps you build a steady core (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/25\/move-of-the-week-how-to-strengthen-your-abs\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_A_Hollow_Body_Hold\"><\/span><b>How To Perform A Hollow Body Hold?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of this workout, you need to focus on the correct form and technique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a step by step guide detailing how to perform a hollow body hold (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying down on the floor with your legs fully stretched and your arms by your sides. You are also advised to lie on something comfortable like a yoga mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your lower back into the floor to make sure there is zero space between your back and the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract your abdominal muscles, then raise your legs 2 to 3 inches above the floor. The height may vary, so make sure you adjust as needed without lifting your lower back off the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your head about 1 to 2 inches off the floor, then stretch your arms overhead and behind you. Make sure you do not tuck your chin into your chest. Additionally, be sure to press the lower back into the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain the hold for 10 to 30 seconds, or as long as possible, without disrupting your form.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs and shoulders to the floor, rest for seconds, and then repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-43397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1024x576.png\" alt=\"hollow hold crossfit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_Any_Equipment_To_Perform_A_Hollow_Hold\"><\/span><b>Do You Need Any Equipment To Perform A Hollow Hold?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking to increase the intensity of this move, you may be interested in incorporating some weights. However, can you perform a hollow hold with weights? If so, which ones?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evidence shows you can, but remember that a hollow hold is an excellent home exercise that requires no equipment. So, you can perform it without weights and still reap all the associated benefits of a hollow hold.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, it is worth noting that weights are not recommended for beginners. Instead, they are advised to perform the regular variation without weights until they master the correct technique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, if your trainer agrees, you can add the intensity of your hold by holding a kettlebell or dumbbells during the exercise. Be sure to use comfortable loads to avoid excessive straining as it is injurious (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6316712\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\">Agility Exercises At Home For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-43342 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Avoid_When_Doing_A_Hollow_Hold\"><\/span><b>Common Mistakes To Avoid When Doing A Hollow Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Why can\u2019t I do a hollow hold? That is a question you will find yourself asking if you cannot do a hollow hold. However, are you not doing the right thing or you simply cannot do it? It has to do with not maintaining the correct form in many cases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, some people \u201cmodify\u201d this hold and do the wrong thing. As a result, they risk injuring themselves or experiencing pain in different areas. It is worth noting that you should not modify any exercise without consulting a professional.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, learn the correct technique before trying out any variations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that said, here are the common mistakes to look out for when performing a hollow hold:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Arching_Your_Back\"><\/span><b>Arching Your Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A hollow hold aims to target the anterior part of your core or the front part of your body by holding your body in a static stance. So make sure you resist arching your lower back. But again, this is easier said than done amongst most people. You find that most people arch their backs, especially when they get tired from the hold.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The effect of arching your lower back is lower back pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In order to avoid this, you are advised to keep your body in a static position without arching your back. If your back starts to arch during the hold, slowly bring your knees back in\u2013 one leg at a time. The <a href=\"https:\/\/betterme.world\/articles\/easy-workouts-to-lose-weight\/\">idea<\/a> is to get both legs out and give you a starting point for correcting this.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Hyperextending_Your_Neck\"><\/span><b>Hyperextending Your Neck<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The other common mistake that you will find most people making when performing a hollow hold is hyperextending their necks. This is wrong! The correct technique requires you to keep your chin tucked in towards your chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, if you find yourself extending <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">your neck<\/a> or unable to control the movement of your head from falling towards the ground, stop and rest for a bit. The more you continue with the hold, the more you risk straining your neck.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-43339 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5959-1024x576.png\" alt=\"hollow hold crossfit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5959.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5959-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5959.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5959.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Fixating_Your_Shoulder_Blades_On_The_Floor\"><\/span><b>Fixating Your Shoulder Blades On The Floor<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The other highly ignored aspect when performing a hollow hold exercise is the shoulder positioning. Unfortunately, most people keep their shoulders on the ground throughout the movement. However, the correct technique requires you to lift your shoulder blades off the floor (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/25\/move-of-the-week-how-to-strengthen-your-abs\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0It will require you to contract your core muscles enough to get this momentum. So, contract them until getting your shoulder blades off the floor is easy. Nevertheless, remember that the lift is not a significant gap between your body and the ground.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Holding_Your_Breath\"><\/span><b>Holding Your Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You find that most people hold their breath when performing exercises requiring you to stay in a static position for a while, such as planks and hollow holds. Unfortunately, holding your breath during such moves does you no good.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, when you hold your breath during a hollow hold, it makes it more challenging to brace your core correctly. As a result, you do not thoroughly work your abdominal muscles or sustain the tension in your abs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, instead of holding your breath, you are advised to focus on taking deep breaths (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7600276\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Again, avoid shallow breathing as it has the same effects as holding your breath. On the flip side, deep breaths make it easier to engage your core muscles and hold the hollow hold for a longer duration. Additionally, it makes your muscles work harder and demand a consistent oxygen flow, which is what you want.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"hollow hold crossfit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hollow_Hold_Variations\"><\/span><b>Hollow Hold Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you have mastered the regular hollow hold crossfit move, you may need an extra challenge from the same exercise. Luckily, there are more intense variations that<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">you can perform to be further challenged.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like the standard hollow hold move, the key is to maintain the correct form. So, focus on keeping a neutral spine regardless of the variation. Please stop performing an exercise if you experience any pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you have mastered the hollow hold, try these progressions. If you rotate too much or flex your torso, you\u2019re not ready for that particular exercise.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Hollow_Hold\"><\/span><b>Weighted Hollow Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As the name suggests, you perform the weighted hollow body with weights. Adding weight to any exercise makes it more challenging due to the increased intensity. Additionally, it makes your muscles work more\u2013 and the extra straining makes the muscles develop to their full extent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, do not expect the exercise to be as easy as the standard hollow hold. The extra loads will throw off your stability, making your core muscles work harder to stabilize. So, to perform this move, you will need a weighted plate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will follow the steps detailed above to perform a standard hollow body hold (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The only addition is that you will be required to hold a weight plate with your arms fully extended.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-42483 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Hollow_Hold_With_Chest_Fly\"><\/span><b>Hollow Hold With Chest Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This variation is recommended for advanced exercises only due to its complexity. The extra challenge is due to the incorporation of the chest fly exercise. It makes it challenging to maintain your stability as you open your arms out to the side, hence the increased complexity. However, it further targets and works your pectoral muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your chin pointing towards your chest. Take deep breaths, and then push your abdominal wall into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your legs straight and position one foot or both off the ground. Make sure your legs are close together and your toes are pointing out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms straight to your sides but maintain a slight bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While maintaining the hollow hold, bring your hands together above your chest. Remember to also maintain a slight bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your arms to the sides, then slowly return to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_Do_Hollow_Holds\"><\/span><b>Who Can Do Hollow Holds?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hollow holds are mostly recommended for individuals in the advanced fitness level (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is because it demands intense core contraction to sustain and hold the move, which some beginners may lack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some beginners can perform the hold, but under the supervision of their trainer. Unlike intermediate and advanced exercisers, beginners cannot hold for an extended duration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, beginners are advised to start by lifting their legs slightly higher or bending their knees and holding their shins parallel to the floor. It makes the exercise easier yet more challenging to perform. With time, you can lower your legs to perform the standard hollow hold technique without any beginner modification.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-42201 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-1024x576.png\" alt=\"hollow hold crossfit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Hollow_Holds_Better_Than_Planks\"><\/span><b>Are Hollow Holds Better Than Planks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking for the best core-strengthening exercise, you might have come across the debate of the hollow hold and the plank. There are numerous online and offline questions and discussions about the best core workout between the plank and hollow hold.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, the two exercises are different, but they help with the same fitness goal\u2013 strengthening your core. The difference between the two exercises lies in their technique. You perform front planks while facing down, but a hollow body hold when facing up (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7600276\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, although the two target your abdominal muscles, the hollow hold also targets muscles, such as your hip flexors and transverse muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7600276\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Typically, planks are considered easier to practice than hollow holds when assessing the difficulty level.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Hold_A_Hollow_Hold\"><\/span><b>How Long Should You Hold A Hollow Hold?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although the hollow hold has numerous benefits, it can be challenging to hold, especially for beginners. Due to this, fitness experts recommend that beginners start with short holds. These holds can last from 5 to 10 seconds, or more, so long as you maintain the correct form (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7600276\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you are in the intermediate or advanced level, you may maintain the standard hollow hold for a minute. Talk to your trainer to determine such a duration instead of formulating one yourself. Again, remember to rest in between sets.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\"><img decoding=\"async\" class=\"aligncenter wp-image-41996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-1024x576.png\" alt=\"hollow hold crossfit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Pointers_About_The_Hollow_Hold_Crossfit_Move\"><\/span><b>Key Pointers About The Hollow Hold Crossfit Move<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a summary of what you have just read about this killer abdominal exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A hollow hold is a static abdominal exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It mainly targets your core muscles but also works your shoulders, lower back, and leg muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You must perform it when lying on your back, but never arch your back during the hold.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training frequently with this hold can improve core stability and posture, build strong hips, and make the transition to compound exercise easier.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You must switch to an easier modification if you cannot maintain tension or engage your core muscles during the hold.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can add weight or try more challenging variations, preferably after mastering the basic technique.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hollow hold crossfit exercise is one of the most challenging yet rewarding core exercises. However, it has been modified for all fitness levels if you want to give your core an intense workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing it thoroughly can help you build core stability, stronger hips, and improved posture. It also makes it easy to transition to more demanding exercises. It would be best to consult before adding this move to your workout plan. Moreover, take your time and learn the correct technique before trying any variation.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hollow_Hold_Crossfit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>There are many reasons why people work their core besides the goal to get and flaunt chiseled abs. We all use our core muscles daily in lifting, walking, or simply standing upright, which means working on your core is imperative. So if your goal is to lose weight or get fit, you need to add [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":43523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-43519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core? - BetterMe<\/title>\n<meta name=\"description\" content=\"Is the \u2605 HOLLOW HOLD CROSSFIT \u27a4 exercise an effective core exercise? Here is everything you should know about this exercise, including the correct technique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core?\" \/>\n<meta property=\"og:description\" content=\"Is the \u2605 HOLLOW HOLD CROSSFIT \u27a4 exercise an effective core exercise? Here is everything you should know about this exercise, including the correct technique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_329949920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\"},\"wordCount\":2636,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_329949920.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are many reasons why people work their core besides the goal to get and flaunt chiseled abs. We all use our core muscles daily in lifting, walking, or simply standing upright, which means working on your core is imperative. So if your goal is to lose weight or get fit, you need to add core exercises to your workout plan.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">One of the best core moves in most trainers\u2019 plans is the hollow hold. It is a staple amongst gymnasts and fitness gurus. In this article, we dig deep to better understand the hollow hold crossfit staple move.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Hollow Hold?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A hollow hold is an example of an isometric exercise that entails flexing your abdominal muscles while maintaining a static position (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). In a nutshell, you perform this move when lying flat on <a href=\\\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\\\">your back<\/a>. Then, you lift your arms overhead and your shoulder blades off the ground. After that, you lift your lower body with a posterior pelvic tilt. All along, you are required to actively engage your core, even during the hold.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Muscles Do Hollow Hold Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The hollow hold is mainly performed as a core-strengthening <a href=\\\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\\\">exercise<\/a>. It is an intermediate to advanced level exercise that primarily works your core (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, it also works the following muscle groups (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\\\"><s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\",\"url\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\",\"name\":\"Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_329949920.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Is the \u2605 HOLLOW HOLD CROSSFIT \u27a4 exercise an effective core exercise? 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Here is everything you should know about this exercise, including the correct technique.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/","og_locale":"en_US","og_type":"article","og_title":"Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core?","og_description":"Is the \u2605 HOLLOW HOLD CROSSFIT \u27a4 exercise an effective core exercise? Here is everything you should know about this exercise, including the correct technique.","og_url":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_329949920.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Hollow Hold Crossfit: How Do You Master The Crossfit Hollow Hold For A Stronger Core?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/"},"wordCount":2636,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_329949920.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There are many reasons why people work their core besides the goal to get and flaunt chiseled abs. We all use our core muscles daily in lifting, walking, or simply standing upright, which means working on your core is imperative. So if your goal is to lose weight or get fit, you need to add core exercises to your workout plan.\u00a0<\/span><span style=\"font-weight: 400;\">One of the best core moves in most trainers\u2019 plans is the hollow hold. It is a staple amongst gymnasts and fitness gurus. In this article, we dig deep to better understand the hollow hold crossfit staple move.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A Hollow Hold?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A hollow hold is an example of an isometric exercise that entails flexing your abdominal muscles while maintaining a static position (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In a nutshell, you perform this move when lying flat on <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">your back<\/a>. Then, you lift your arms overhead and your shoulder blades off the ground. After that, you lift your lower body with a posterior pelvic tilt. All along, you are required to actively engage your core, even during the hold.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Muscles Do Hollow Hold Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The hollow hold is mainly performed as a core-strengthening <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">exercise<\/a>. It is an intermediate to advanced level exercise that primarily works your core (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-men-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). 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