Hollow Body Hold for BJJ
The hollow body hold is a gymnastics fundamental that builds isometric core strength by holding a curved body position. With arms and legs extended, the entire anterior core must work to maintain the position. This exercise develops the core compression strength needed for inverting and guard retention in BJJ.
✓ Step-by-Step Instructions
- 1 Lie on your back with arms extended overhead.
- 2 Press your lower back firmly into the floor.
- 3 Lift your shoulders and head off the ground.
- 4 Lift your legs off the ground keeping them straight.
- 5 Hold this hollow banana shape position.
- 6 Maintain contact between lower back and floor throughout.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the core compression needed for inverting, granby rolling, and maintaining guard positions. The hollow position directly mimics the body shape used when recovering guard from bottom.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Lower back arching off the floor
- ⚠ Holding breath
- ⚠ Legs too high reducing difficulty
- ⚠ Neck straining forward
🔄 Variations
- → Tuck hollow hold
- → Hollow body rock
- → Single-leg hollow hold
- → Weighted hollow hold
Track Your Hollow Body Hold Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Core Training
View all →Dead Bug
The dead bug trains core stability by alternating arm and leg extensions while lying on your back. T...
Plank
The plank is the foundational isometric core exercise that builds endurance in the muscles that stab...
Bird Dog
The bird dog extends opposite arm and leg from an all-fours position, building core stability and sp...
Pallof Press
The Pallof press is an anti-rotation core exercise that forces the core to resist rotational forces ...
Frequently Asked Questions
How does the Hollow Body Hold help my BJJ game? ▼
Builds the core compression needed for inverting, granby rolling, and maintaining guard positions. The hollow position directly mimics the body shape used when recovering guard from bottom.
What equipment do I need for the Hollow Body Hold? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hollow Body Hold? ▼
The Hollow Body Hold is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.