# Hollow Body Hold

The gold standard for deep core tension — a shallow, rigid banana shape.

- **Category:** Main circuit
- **Type:** Anti-extension (isometric hold)
- **Targets:** Rectus abdominis, deep core, hip flexors
- **Prescription:** 3 × 20–40 s holds
- **Defaults:** 3 × 20 s

## Setup

Lie on your back, arms extended overhead beside the ears, legs straight and
together.

## Execution

1. Press the lower back *into* the floor and hold it there — this never releases.
2. Lift shoulder blades and legs a few inches off the floor into a shallow
   banana shape.
3. Reach long through fingers and toes and hold.

## Cues

- The lower back stays welded to the floor; if it lifts, shorten the shape.
- Chin gently tucked — look at your thighs, not the ceiling.
- Lower = harder. Height is not the goal, tension is.

## Common Mistakes

- Lower back arching off the floor (the hold has failed at that point).
- Folding at the hips into a V-sit.
- Neck cranked forward doing all the "work".

## Progression

Tuck hold (knees in) → one leg extended → full extension, arms overhead →
hollow rocks
