Anyone who has tried to do a proper hollow hold, and I mean proper, knows that it is so challenging! I remember the earliest days of my time in crossfit and seeing hollow holds for the first time. They looked far more simple than they were, and that was humbling.
For anyone unfamiliar with a hollow hold I suggest you try it out! Lay on your back with arms extended over your head. Then lift arms, head, and legs off the floor a few inches which keeps you low back from arching. Not easy!
Why are hollow holds so hard?
Really, the full responsibility is on your core to support the weight of your arms and legs, and that’s a real challenge. Your back will want to arch in an effort to keep the arms and legs up with less tension. But the whole point is to maintain a neutral low back.
There is plenty of carryover from the hollow hold into lots of daily AND fitness activities that require a lot of core activity. If you are struggling with too much extension with handstands- master the hollow hold. If you have back pain with prolonged standing-master the hollow hold.
The hollow hold does take a lot of time to master. If you have more questions about it, holler at me!
Dr. Rachel Atufunwa PT, DPT