The Hollow Body Hold is an awesome bodyweight ab exercise and an important position to master for other exercises as well, like: Hanging Leg Raises, Deadbugs, Reverse Crunches, Handstands and many other exercises.

It’s really challenging and simple to perform, unfortunately it’s often performed incorrectly.

Here’s how to do it:

A photo posted by Adam Pine (@adam_pine) on Dec 29, 2015 at 5:22pm PST

Keep your lower back flat against the floor the entire time.

☝ Top Picture ❌ You can see daylight because my lower back is hyperextended — defeating the purpose of the exercise.

? Bottom Pitcure ✔ I’m maintaining a neutral spine, keeping my lower back crushed into the floor.

Arms and legs fully extended and slightly elevated.

Make a double chin. Keep your toes pointed and your quads, glutes and abs tight.

Stop if you feel your lower back begin to arch.

The bottom portion of the bench press is a sticking point for a lot of lifters.

Here’s a simple cue to help you build powerful reversal strength off the chest to blow through that sticking point.

A video posted by Adam Pine (@adam_pine) on Dec 21, 2015 at 5:02pm PST

Touch the bar lightly to your chest like it’s made of glass.

Rather than lowering the weight with my arms and letting crash or rest dead on my chest, I control it down with my lats to build explosive reversal strength.

I keep my shoulder blades screwed into my back pocket and try to touch the outside of my lats together as I bring the weight to my chest.

This builds tension, loading the lats so when the bar meets my chest, it feels weightless and ready to spring up.

Here’s a great video from world record powerlifter, Stan Efferding on building tension during the eccentric part of the movement.

Want a bigger bench press?

Send me an email at adamnpine@gmail.com with “BENCH PRESS” in the subject line.

When the weight gets heavy, staying upright can be a real challenge.

This is one of my favorite cues to prevent pitching forward.

A video posted by Adam Pine (@adam_pine) on Dec 15, 2015 at 5:24pm PST

Out of the hole, lead with your head and upper back to prevent pitching forward.

On the left I maintain an upright posture. Out of the hole I initiate by driving my chin and traps into the bar like I’m trying to flick it off my back.

On the right, I lead with my hips causing me to pitch forward.

Want a bigger squat?

Email me at adamnpine@gmail.com with “SQUAT” in the subject line and feel free to leave any comments or questions!