Jessica Stroup
The Hollow Hold is a functional core position that is seen in many different exercise movements and athletic training programs. The position itself can be used as an isometric exercise or as a bracing technique during dynamic movement.
For those who are not familiar with the hollow hold position or are unable to maintain the position, there are variations of this exercise that can help develop the proper strength and technique to eventually be able to perform a hollow hold.
- It can improve your ability to maintain good trunk control on the bike while pedaling at a higher RPM or higher resistance
- It allows you to adequately brace your spine while generating powerful or fast movements with the arms and legs such as running uphill or performing pull ups
- It can provide protective benefits to your spine, hips, knees, shoulders, and elbows with regular daily activities.
Extended lower back: If you are unable to maintain your low back in contact with the ground, you should not continue with the hollow hold or progression exercise at that time. You may either be too fatigued to complete the exercise that day or you may need to scale back to a previous variation until you have developed enough strength and control at that level.
Flexed knees and elbows: The goal of the hollow hold is to maintain tension of the core with extremities fully extended. If you are unable to maintain knees and/or elbows in full extension, scale back to one of the previous progressions until you have developed the strength and control you need at that level.
Extended Neck: Deep neck flexor muscle weakness is extremely common. Inability to maintain the chin tucked toward your throat/chest can lead to muscle strain. Depending on how weak your neck muscles are, this may take more time than your abdominals to develop. Practice earlier progressions to develop neck muscle endurance in the tucked position before moving to the next level and increasing the load.
Holding your breath or Valsalva: THIS IS IMPORTANT AND APPLIES TO MALES & FEMALES. For the sake of your innards and pelvic floor muscles, it is important to avoid holding your breath, bearing down (pushing out), or distending your stomach. If you are really struggling to breathe or feel yourself pushing out, then it would be wise to scale back to the previous progression. Focus on developing your endurance at an easier progression while maintaining a normal breathing rate with less effort.
Developing core strength is a process. Skipping steps in progression will only limit your ability to progress other movements that require hollow hold strength. Regardless of where you are at, practicing core strength exercises with proper form will bring noticeable benefits to your performance.
Build endurance. Prior to progressing to the next level exercise, ensure that you can perform the current exercise with proper technique and control for at least 30 seconds. Don’t expect to immediately be able to perform the next exercise for 30 seconds. Start with 5-10 second holds and progress at your own rate. Again, it is more beneficial to maintain good form and technique than try to move faster than what your body can do.
There is no perfect formula for progression. Your rate of progression is completely dependent on your prior exercise experience, your ability to learn and implement the proper techniques, lifestyle factors (sleep, recovery, fuel, work stress), and your exercise routine that week/day. If you did a hard strength workout the night before, had a bad night’s sleep and then went on a hard threshold ride with Dave this morning, you may not be able to perform the same progression level that you could a few days prior. Don’t beat yourself up about it. Find where your body is that day and start there.
