The Hollow Hold and the Hollow Rock are two of the basic yet essential movements involved in most gymnastics movements be it in CrossFit or in General Fitness.

They challenge our core strength and stability which has direct transfer to so many other movements.

Achieving these positions correctly though can be tough if the requisite strength and set up is not there yet.

The following photos are a few options and positions that will help you achieve a strong Hollow position over time.

Here is an alternate method of achieveing the hollow from a seated position

Hopefully the above progressions and positions can help you develop good strength and control in this very important and helpful movement!

Coach Padraic

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