Hollow Body Hold

An advanced isometric core exercise that trains the anterior chain to resist spinal extension by maintaining a “hollow” shape.

Execution Standards:

1. Setup: Lie flat on your back on a mat with arms extended overhead and legs straight.
2. The Lift: Simultaneously lift your arms, head, shoulders, and legs a few inches off the floor.
3. The Connection: Press your lower back firmly into the mat; there should be no gap between your back and the floor.
4. Hold: Maintain the crescent shape through core tension.

200+ FCS Combat Application: Trains the body to maintain a protected, compact structure while on the ground (Bottom position), preventing the spine from being overextended.