Also known as: hollow v flys, v fly hollow hold, hollow v fly, v flys core move, v-fly hollow hold

What is Hollow Body Hold V Flys?

Hollow Body Hold V Flys is a medium-level calisthenics move that blends a hollow-body hold with controlled V fly arm motions to target the core, chest, shoulders and upper back. It builds midline stability, shoulder endurance and improved posture while requiring tight spinal tension.

How to Do Hollow Body Hold V Flys

  1. Set hollow position: Lie on your back with knees bent, press lower back into the floor, lift shoulders and upper back, extend arms forward and create full-body tension.
  2. Engage core: Exhale and brace your core, draw the navel to the spine and maintain posterior pelvic tilt so lower back stays pressed to the mat.
  3. Extend arms upward: Slowly raise arms into a V-shape with straight or slightly bent elbows, keep shoulders down and scapulae engaged to prevent neck strain.
  4. Lower with control: Lower arms back under control to starting position while keeping hollow tension and steady breathing; stop if your lower back begins to arch.
  5. Progress safely: To progress, straighten legs or add light dumbbells; to regress, shorten range, bend knees more, or reduce hold time to maintain form.

Muscle Groups

Back, Core, Shoulders, Chest

Description

Begin with knees bent, arms extended forwards, shoulders and upper back raised off the floor. Press your lower back into the floor and reach forwards, create tension through the whole body. If feeling confident, pick dumbbells or any other weight with your arms.

Point your toes, maintain full body tension, control your breathing and lift your arms up and release back down.

Repeat for the required amount of time or repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hollow Body Hold V Flys?

This exercise builds core strength, midline stability, shoulder endurance and chest activation while challenging upper-back control. It improves posture and transfers to other calisthenics skills when performed with consistent hollow tension.

What common mistakes should I avoid?

Common mistakes include letting the lower back arch, shrugging shoulders, swinging arms with momentum, holding your breath, or using too much weight. Focus on hollow tension, scapular control and slow, controlled arm motion to avoid these errors.

How can I progress or regress this exercise?

Regress by keeping knees bent, reducing arm range, or shortening hold time. Progress by straightening legs, adding light dumbbells, increasing hold duration, or moving toward hollow V-ups once hollow form remains perfect.