FitnessAIHollow hold
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How to do it
Hollow hold. Concave body position held. Integrates rectus and psoas. Foundation of gymnastics.
Muscles worked
Mainly abdominales. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As an isometric exercise, it is programmed by time: 3–4 sets of 20–45 seconds holding tension without losing position. Increase time under tension before adding difficulty.
Common mistakes to avoid
- Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
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Frequently asked questions
What muscles does Hollow hold work?
Hollow hold mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Hollow hold should I do?
Between 3 and 4 sets of 20–45 seconds per session. With isometrics you progress by extending time under tension or adding difficulty (weight, less stable support), not by counting reps.
Is Hollow hold good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.
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