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Hanging Hollow Hold

Hanging Hollow Hold

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core
Core
Muscle Activation
Waist
90%
Arms
10%
Equipment
Pull-up Bar
Setup / Starting Position
  • Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
  • Allow your body to hang freely with your arms fully extended.
  • Engage your core muscles to stabilize your body.
Exercise Position
  • Draw your knees up towards your chest and curl your pelvis up towards your ribs.
  • Extend your legs straight out in front of you, keeping them together.
Form & Performance
  • Hold the hollow body position, keeping your body straight and your core engaged.
  • Keep your shoulders down and back to avoid shrugging.