Hollow Hold

How to do it

Lie supine. Squeeze the legs together, lift the shoulders, and elevate the heels six inches, creating a rigid crescent moon shape.

The coaching cue

"Crush the floorboard with your lower back." If any daylight passes beneath your lumbar spine, the hold is void.

What changes inside an AMRAP

Fatigue causes the back to arch. Regress the movement immediately by tucking your knees toward your chest when this happens.

Common mistakes

• Letting the lower back arch away from the floor as the legs tire.
• Raising the heels high to relieve the abs, which shortens the lever.

Workouts that use hollow hold

• Core Melt

  5 minute AMRAP — 10 V-Ups, 15 Butterfly Sit-ups, 15s Hollow Hold

• The Arch

  5 minute AMRAP — 15s Hollow Hold, 16 Alternating Bird-Dogs

• Static Lock

  10 minute AMRAP — 15s Hollow Hold, 10 Reverse Lunges, 20 High Knees

• Spinal Lock

  10 minute AMRAP — 20s Hollow Hold, 10 T-Press Ups, 15 Glute Bridges

• Static Equilibrium

  15 minute AMRAP — 20s Hollow Hold, 10 Combat Sprawls, 20 Skater Jumps

• Iron Scapula Grind

  15 minute AMRAP — 20s Hollow Hold, 15 Supine Floor Scapular Shrugs, 20 Alternating Lunges

• Iron Will

  20 minute AMRAP — 20s Hollow Hold, 15 Combat Sprawls, 10 T-Push-ups, 20 Skater Jumps

• The Shield

  20 minute AMRAP — 20s Hollow Hold, 10 Diamond Push-ups, 20 Fast Calf Raises, 15 Combat Sprawls

• The Iron Yoke

  20 minute AMRAP — 20s Hollow Hold, 12 Back Widow, 15 Combat Sprawls, 20 Fast Calf Raises

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.