Also known as: weighted hollow hold, hollow hold with dumbbells, dumbbell hollow pulses, hollow body pulses, weighted hollow sequence

What is Hollow Body Hold Sequence with Weights?

The Hollow Body Hold Sequence with Weights is an easy, weighted hollow hold progression using very light dumbbells to build straight-arm strength and scapular control. It primarily targets the core, chest, shoulders, triceps and glutes while emphasizing hollow tension and safe arm alignment.

How to Do Hollow Body Hold Sequence with Weights

  1. Set hollow position: Lie on your back, press lower back to the floor, extend legs and squeeze glutes. Raise shoulders and feet a few inches, maintaining hollow tension.
  2. Grip light dumbbells: Hold very light dumbbells (1-2 kg) with palms facing upward, arms extended overhead. Lock the triceps and avoid any elbow bend to protect joints.
  3. Straight arm hold: Perform a 10-second straight arm hold with locked arms, shoulders raised and scapula protracted. Keep core braced and avoid lumbar arching throughout.
  4. Perform short pulses: Do 10 short upward pulses leading with straight elbows, keeping shoulders elevated and scapula protracted. Breathe steadily and sustain full hollow tension.
  5. Finish with flys: Complete 5 flys by driving dumbbells up and inward until they touch, squeezing the pecs. Keep arms straight and stop if you feel sharp pain.

Muscle Groups

Biceps, Triceps, Chest, Core, Shoulders, Glutes

Description

Use very light dumbbells, not more than 1-2kg to start with.
This sequence will develop straight arm strength for planche.
Maintain a hollow body hold throughout. Create global tension, legs extended, feet together, squeeze the glutes tightly. Shoulders should never touch the floor, keep the scapula protracted and squeeze inward to engage the pecs.

Sequence :
10 sec straight arm hold - Palms face upward, lock the triceps and don't allow any bend in your elbows.
10 Pulses - Keep the arms straight, perform short upward pulses. Lead with the elbows straight, keep the shoulders raised, scapula protracted, and core engaged.
5 Flys - Peform flys by squeezing your pecs together, driving the dumbbells up and inward, so they touch in the middle.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the hollow body hold sequence with weights?

This sequence builds core endurance, straight-arm strength and scapular control useful for planche work. It also strengthens chest, shoulders and triceps while teaching full-body tension and shoulder stability for pressing progressions.

What common mistakes should I avoid when doing this sequence?

Common errors include arching the lower back, bending the elbows, using too-heavy dumbbells, dropping the shoulders to the floor, and holding breath. Use light weights, check hollow form, and focus on scapular protraction.

How can I progress or modify this exercise?

Progress by increasing hold time, adding pulses or slightly heavier weights once form remains perfect. Modify by removing weights, reducing range of motion, or practicing hollow holds and hollow rocks before advancing.