Handstand ProCore · On the floor
Hollow body hold
The handstand shape, lying on your back. Lower back pressed into the floor, shoulders and legs lifted a few centimeters, your body forms a shallow shell, hollow on the belly side.
If your lower back lifts off the floor here, it will arch upside down too.
- Family
- Core
- Equipment
- None
- Type
- Hold
Train this exercise in the app
How to do it
- Lie on your back, arms by your sides, and press your lower back into the floor.
- Lift your shoulders and legs a few centimeters, legs straight.
- Reach your arms overhead once the position holds without your back working.
- Keep your lower back glued down the whole time, and breathe.
The mistake to watch
The lower back lifting off. That's the whole drill. As soon as a gap opens under your lower back, you're no longer doing a hollow, you're holding an arch. Bend one knee, or bring your arms back by your sides, and start again from there. A short hold with the back flat beats a long one in an arch.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, as soon as your legs drift toward the floor:
“Keep your lower back glued down”
Train this exerciseRelated exercises
Wall plankFeet on the wall at hip height: the first time your shoulders carry your weight overhead.
Wall walksGetting to the wall without a kick-up, walking your feet up while your hands come in.
Wrist circlesThe first drill of every session, before any bodyweight goes on your wrists.All exercises: the catalog