The hollow body hold is a shallow, curved shape, and this hollow body hold timer runs the clock only while your hips, torso and feet keep it. Lie back, lift up into the hollow, and hold.
If your feet sag, the coach says “Feet up” and the clock waits for you. Raise them again and it resumes from where it stopped.
Phone setup
Lay the phone in landscape on the floor about 2 meters (6 feet) away, with the camera looking at your side. All of you, from head to feet, should fit in the picture.
Lie on your back, side-on to the phone, with your lower back pressed down. Lift your shoulders and straight legs off the floor.
- Get your legs and shoulders up into the hollow before the countdown ends, then glance at the preview to confirm you're fully in the frame.
Form cues
- Press your lower back down. Squeezing your back toward the floor helps you keep the hollow tight.
- Lift your shoulders. Curling your upper body off the floor sets the top end of the shape.
- Straighten your legs. Long legs make the lever longer, which is what makes the hold hard.
- Keep your feet up. Hold them clearly above your hips; low legs stop the clock.
Common mistakes
- Letting your feet sag. When your feet drift low, the clock stops and the coach says “Feet up”. Raise them to resume.
- Sitting up into a boat. Rising far enough that your torso is no longer close to flat doesn't count here. The boat hold has its own timer.
- Bending your knees. Straight legs keep the hollow shape. Reach your toes away from you.
How FitnessBruh times it
Three checks have to hold together for the clock to run. The angle at your hips, from shoulders to hips to ankles, stays in the hollow range; your torso stays close to flat; and your feet are held up, clearly above your hips.
It starts after you've held the shape for a moment, and that settling moment isn't credited. If your feet drop you hear “Feet up”, and the clock stops. For any other break, the coach calls your form. Get back in position and the clock resumes from where it stopped.
Leaving the frame or losing tracking freezes the clock without a break. The set ends when you reach the target time, and any breaks are recorded.
FAQ
Why did my hollow body hold clock stop?
Most likely your feet dropped. The coach says “Feet up” and the clock waits until they're high again. For any other slip it calls your form.
Does my torso have to stay flat in the hollow body hold?
It has to stay close to flat. Sitting up into a boat doesn't count, and the boat hold has its own timer.
How is the hollow body hold different from the boat hold?
In the hollow, your torso stays close to flat. Sitting up into a V is the boat hold, which has its own timer.
