What is Hollow Body Hold Sequence with Weights?

Hollow Body Hold Sequence with Weights is an easy calisthenics drill performed with very light dumbbells while holding a hollow body. It targets the core, chest, shoulders, triceps, and glutes, and develops straight-arm strength for planche progressions while emphasizing scapular protraction and total-body tension.

How to Do Hollow Body Hold Sequence with Weights

  1. Choose light dumbbells: Use 1–2 kg dumbbells or very light weight. Lie supine, extend legs and squeeze glutes; keep feet together and create full-body tension.
  2. Set hollow position: Protract scapula and raise shoulders off the floor. Reach arms straight overhead with palms up, locking triceps to prevent elbow bend.
  3. Straight arm hold: Hold straight arm position for 10 seconds. Maintain hollow curvature, braced core, and keep shoulders elevated without letting them touch the ground.
  4. Perform short pulses: Perform 10 short upward pulses with straight arms. Lead movement from the shoulders and keep scapula protracted; avoid arching the lower back.
  5. Do chest flys: Do five controlled flys, driving dumbbells up and inward to touch. Squeeze pecs, keep elbows straight, and maintain hollow body tension throughout.
  6. Recover safely: Lower arms slowly and rest on the floor with control. Breathe, reset scapula positioning, and repeat only if core remains engaged and form is solid.

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

Required 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 and shoulder strength, and pec engagement—key for planche progressions. It improves scapular protraction, full-body tension, and anterior chain stability using minimal equipment and low joint stress.

What are common mistakes to avoid?

Common mistakes include using too-heavy dumbbells, allowing shoulders to touch the floor, bending the elbows, arching the lower back, and relaxing the glutes. These reduce hollow shape and increase injury risk—prioritize light weight and strict form.

How can I progress or modify this exercise?

To progress, lengthen holds, add micro-weights up to 1–2 kg, increase pulse reps, or perform single-arm variations. To regress, remove weights, shorten holds, or practice standard hollow holds until core tension and scapular control improve.