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Dumbbell Hollow Hold
An isometric core exercise adding weight to the hollow body position, targeting rectus abdominis, transverse abdominis, and obliques to build bracing strength and stability; commonly used in gymnastics and functional training.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Lie supine on the floor with legs extended and arms overhead holding a light weight plate or dumbbell above your chest. Press your lower back into the ground to create a slight C-curve.
- Engage your core by pulling your belly button toward your spine.
- Lift your shoulders, head, and arms a few inches off the floor while keeping arms extended.
- Simultaneously raise your straight legs 15-45 degrees off the ground.
- Maintain the hollow position with back pressed down and weight stable.
- Hold steadily while breathing controlled.
- Lower slowly with control back to start.
Coaching Tips
Form Cues
- Press low back flat
- Eyes on ceiling
- Legs glued together
- Core tight like a plank
- Chin slightly tucked
Breathing
Inhale deeply through your nose, then exhale and brace your core; continue steady breathing without holding your breath during the hold.
Tempo
0-10-0
Range of Motion
Shoulders and head lifted 3-6 inches off floor; legs raised 15-45 degrees with knees straight; lower back remains in full contact with floor throughout.
Safety
Safety Notes
- Keep lower back pressed into floor to avoid strain
- Start with very light weight
- Stop if neck or back pain occurs
- Avoid if acute lower back issues present
- Use mat for spinal comfort
Spotting
No spotting required; perform solo with focus on form or use safeties like a rolled towel under low back for feedback.
Common Mistakes
- Allowing back to arch
- Shrugging shoulders
- Flared ribs
- Holding breath
- Legs drifting apart
When to Avoid
- Acute lower back pain
- Neck strain history
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion for arm extension
- Hip flexion without lumbar arching
Build Up First
- Master bodyweight hollow hold
- Core bracing proficiency
- Basic plank hold competency
Also known as
Loaded Hollow Body Hold, Weighted Hollow Body
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