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Dumbbell Hollow Hold
A weighted isometric core exercise that targets the abs and hip flexors to build anti-extension stability; commonly scaled by adjusting weight position or leg height.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Lie supine on the floor with legs extended and hold a dumbbell with both hands, arms extended overhead or directly above the chest.
- Inhale and forcefully press your lower back into the floor.
- Lift your legs, head, and shoulders off the ground simultaneously.
- Maintain a tight 'banana' shape with the dumbbell held stable.
- Keep your legs straight and toes pointed.
- Hold this position for the prescribed time without arching.
- Lower with control to the starting position.
Coaching Tips
Form Cues
- Ribs down
- Glue lower back to floor
- Squeeze glutes
- Reach long
Breathing
Breathe shallowly through the nose while maintaining a hard abdominal brace; do not hold your breath.
Tempo
0-1-0
Range of Motion
Legs and shoulders lifted 15–30cm off the floor; lower back remains in full contact with the ground.
Safety
Safety Notes
- Stop immediately if your lower back loses contact with the floor
- Start with the weight over chest before moving overhead
Spotting
Not recommended; perform solo on a mat.
Common Mistakes
- Lower back arching
- Chin jutting forward
- Bending knees
- Holding breath
When to Avoid
- Acute lower back pain
- Neck strain history
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion for arm extension
- Hip flexion without lumbar arching
Build Up First
- Master bodyweight hollow hold
- Core bracing proficiency
- Basic plank hold competency
Also known as
Weighted Hollow Body, DB Hollow Hold, Loaded Hollow Hold
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