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Abs

Weighted Hollow Body Hold

The Weighted Hollow Body Hold is a strength exercise for your abs. Share of the load in the Zulta muscle model: lower abs 29%, upper abs 29% and obliques 19%.

Level: AdvancedEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Lie on your back holding a light plate or dumbbell with both hands, arms extended overhead.
  2. Press the lower back firmly into the mat.
  3. Lift the shoulders, arms with the weight and straight legs off the floor into a shallow banana shape.
  4. Hold for 15 to 30 seconds, breathing in short, controlled breaths.
  5. Lower the legs, then the arms and weight, to the mat.

Tips

  • Master a 45-second hold without load before adding weight.
  • Hold the weight above the face instead of overhead to make it easier.

Common mistakes

  • Letting the weight pull the arms toward the floor and arch the back.
  • Tucking the chin hard into the chest.
  • Lifting the legs high to escape the load.

Muscles worked by the Weighted Hollow Body Hold

  • Lower abs Primary29%
  • Upper abs Primary29%
  • Obliques Secondary19%
  • Hip flexors Secondary9%
  • Gluteus maximus Stabilizer6%
  • Spinal erectors (lower back) Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lying on the back with arms and legs lifted. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Weighted Hollow Body Hold alternatives

Same equipment

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Weighted Hollow Body Hold work?

Mainly the lower abs and upper abs. The obliques and hip flexors assist.

Is the Weighted Hollow Body Hold good for beginners?

The Weighted Hollow Body Hold is rated advanced. If you are new, learn the Hollow Rock first and build up from there.

What is a good alternative to the Weighted Hollow Body Hold?

For example the Hollow Rock, Dead Bug and Dead Bug (Band). They train mostly the same muscles, some with different equipment.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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