Hollow-Up

CoreBW

A gymnastics-canon dynamic sit-up variant that transitions from a full hollow body position into a seated V-up-like fold and back, training strength across the entire flexion range while maintaining hollow-body control.

Demo: Athlean-X

Sets

3

Reps

8-10

Rest

1 min

Contraindications

Master the hollow hold and V-up individually before combining into the hollow-up.

Setup

Lie in a full hollow body position, arms overhead, legs extended just off the floor.

Execution

  1. 1Start in the hollow position with the low back pressed down
  2. 2Simultaneously curl the torso and legs up into a tight V/tuck, hands reaching past the knees
  3. 3Pause briefly at the top in a tight compact position
  4. 4Reverse back down to the hollow hold position with control, not letting the back arch
  5. 5Repeat for reps, maintaining tension throughout

Key cues

  • Start and end in a true hollow position
  • Fold up tight, then extend back to hollow with control
  • Never let the low back arch off the floor between reps
  • Exhale on the fold up

Common faults

  • Losing the hollow position between reps, letting the back arch
  • Using momentum to swing up instead of controlled flexion
  • Not returning fully to the hollow position at the bottom
  • Rushing the tempo, sacrificing control

Tweaks

  • Reduce range of motion for a regression
  • Add a pause at the top for more time under tension
  • Progress to dragon flag work once mastered

Regressions

V-UpHollow Body Hold

Progressions

Dragon Flag Progression

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Transverse Abdominis, Obliques

Notes

FLEXION + ANTI-EXTENSION hybrid — advanced gymnastics conditioning drill.

Sources

Attribution: Gymnastics Strength Training (GST) canon