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Hollow Hold

Hollow Hold Set Up Steps

The Hollow Hold is one of the most important positions you need to master. The majority of WODs never require a static hollow hold but the position is a foundational element to other movements. This video tutorial will walk you through how to strengthen the hollow hold position.

Watch The Tutorial

Key Takeaways

1. Begin in a seated position, with your legs extended forward, chest tall, and hands on your knees

2. Slowly roll backward, one vertebrae at a time, focusing on pressing your lower back into the floor as much as possible

3. Allow your heels to lift off the floor, and lift your arms overhead

4. Extend your shoulders into your ears, as if you were trying to reach behind you as far as possible

Be as tight as possible! This is a max-effort position, and should be trained with total body engagement.

Kati Breazeal

Kati competed in gymnastics for 13 years under the 2004 US Olympic Head Coach, earning state, regional, national & international titles, as well as a full-scholarship to compete for the University of Georgia from 2009 to 2013. Since 2018, Kati has coached thousands of athletes at Breazeal Gymnastics Seminars in 50+ cities and multiple countries.

Instagram: @katibreazeal

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