Trunk
Hollow Hold
The braced core every line comes from
Coaching cues
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Lower back pinned down
- Tempo
- ISO
This is general information, not medical advice. Train Smart gives training and nutrition guidance for healthy adults. It is not a substitute for a doctor, physiotherapist or accredited dietitian. If you have an injury, a medical condition, or you are unsure whether an exercise is right for you, get it checked first. Every recommendation on this site is sourced.
In the program
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Dance | Core, Full Body + Mobility | 3 × 25s | BW |
| Bodyweight Athlete | Athletic Power + Core | 3 × 25s | BW |
At a glance
What it trains, and who trains it
- Muscles worked
- Abs / Core
- Region
- Trunk
- Prescribed in
- dance · bodyweight training
Alternatives
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Dead Bug | Resist the arch while the limbs move — the trunk's real job |
| Bird Dog | Opposite arm and leg — anti-rotation plus spinal control |
| Ab Wheel Rollout | The hardest anti-extension there is, load it by range |
| Hollow Body Hold | Whole-trunk isometric under full-body tension |
| Superman Hold | Posterior chain isometric — the opposite of everything else |
| Arch / Superman Hold | Back extensors and glutes together |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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