Balanced on your sit bones with your chest and feet lifted, you make a V, and this boat hold timer runs the clock only while you keep it. Lean back, lift your feet, and hold.
Two cues keep you honest: “Chest up” when your shoulders drop and “Feet up” when your feet sag. Fix it and the clock resumes from where it stopped.
Phone setup
Position the phone sideways (landscape) on the floor, roughly 2 meters (6 feet) away. Your whole body, head to feet, should show in the frame.
Sit side-on to the phone, lean back and lift your feet so your body makes a V, balanced on your sit bones.
- Your knees may bend, so choose a shape you can hold, then check the preview to confirm you're inside the frame.
Form cues
- Balance on your sit bones. Rock back until your weight rests just behind your hips with your chest lifted.
- Chest up. Keep your shoulders well above your hips so the V doesn't collapse.
- Lift your feet. Hold your ankles above your hips; knees may bend if you need them to.
- Breathe steadily. Slow, even breaths help you keep the V for the whole hold.
Common mistakes
- Leaning back too far. Falling too far backward opens the V and stops the clock. Sit up a little taller.
- Letting your legs drop. When your feet fall, the clock stops and the coach says “Feet up”. Lift them to resume.
- Slumping your chest. If your shoulders drop, you hear “Chest up” and the clock waits. Open your chest and carry on.
How FitnessBruh times it
For the clock to run, three checks must hold at the same moment. The angle at your hips, from shoulders to hips to knees, stays in the V range, and your knees may bend; your chest is up, with your shoulders well above your hips; and your feet are up, with your ankles above your hips.
The clock begins once you've held the V for a moment, a settling moment that isn't credited. Drop your shoulders and you hear “Chest up”; drop your feet and you hear “Feet up”. Either way the clock stops and then resumes from where it stopped once you're back in position.
If you leave the frame or tracking drops, the clock waits without logging a break. When the target time arrives, the set ends and any breaks are recorded.
FAQ
What do “Chest up” and “Feet up” mean?
“Chest up” means your shoulders dropped too close to your hips. “Feet up” means your feet fell. The clock stops until you fix it.
Do my knees have to be straight in the boat hold?
No. Your knees may bend, as long as the V holds and your ankles stay above your hips.
Where do I put my phone for a boat hold?
Sideways (landscape) on the floor, roughly 2 meters (6 feet) away, with you seated side-on and your whole body in the frame.
