Mar ’26 Gymnastics Skill Work: Hollow Hold
by Coach Jackie
Why It’s Important
Hollow holds are one of my favorite skills because they improve almost all of your gymnastics movements. The reason is simple: they teach you how to brace and maintain the position required for things like muscle-ups, handstand walking, and really any type of kipping movement on the bar.
Most of the time, when you get fatigued (whether during a workout or while doing extra skill work) it becomes hard to keep your midline braced. And if you pair that with another movement that already fatigues your core, it becomes even more noticeable.
If we can get really good at maintaining a hollow position during quality skill work and in high-intensity workouts, we’ll reap the benefits across the board.
Prescription
- Start by accumulating one minute for the first week or two
- Do this 3–4x per week
- As you improve, increase to 1:30, then 2:00
- Once you’ve reached that, continue working within the 1–2 minute range
Variations & Scales
In the videos, you’ll see four different variations. The full hollow hold (arms extended overhead, legs straight, toes pointed) is the most challenging version.
The other variations simply shorten the lever to make the movement more manageable while you’re learning. By shortening the lever, we reduce the load on the midline with the goal of gradually increasing that load over time.
Find a variation you can hold for at least 10–15 seconds at a time while accumulating your total time.
The main focus should be actively pressing your lower back into the ground. There should be no gap between your back and the floor.
Also, don’t hold your breath! Even though you’ll be tempted to. Focus on controlled breathing throughout.
Scaled Hollow Hold
Single Leg Hollow Hold
Tuck Hold
