How to Learn the Hollow Body
The hollow body hold is the core position behind almost every calisthenics skill: lower back pressed into the floor, arms and legs extended and lifted. It teaches full-body tension and the strong body line used in levers, planches and handstands.
Hollow Body technique
- Lie on your back with arms extended overhead
- Press lower back firmly into the floor
- Brace your core and keep your ribs down
- Lift your shoulders and legs off the floor
- Keep your arms straight and reach overhead
- Keep your legs together with pointed toes
- Stay long from your fingertips to your toes
- Hold the position without losing lower-back contact
Key progressions
These are the main building blocks you work on before the Hollow Body feels solid:
- Tuck Hollow Body Hold
- Hollow Body Rocks
- Hollow Body Raise
The 3-stage training path
In Raw Control the Hollow Body is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Tuck Hollow Body Hold With Arms Down
- Tuck Hollow Body Reverse Crunches
- Hollow Body Knee Tucks
- Forearm Plank With Scapular Protraction
Training 2
- Tuck Hollow Body Hold
- Hollow Body Crunch With Arms Down
- Hollow Body Rock
- Plank With Scapular Protraction
Training 3
- Vertical Hollow Body Hold
- Hollow Body Raise
- Hollow Body Hold
- Extended Arm Plank
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Hollow Body fits
Each skill line runs through all three levels. This is the path for the Hollow Body:
More beginner skills
Train the Hollow Body with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.