Weighted Hollow, Hold, and Roll
Muscle Groups: Abs, Glutes, Hamstrings, Hips, Lower Back
Weighted Hollow, Hold, and Roll focuses on Abs, Glutes, Hamstrings, Hips, Lower Back.
How to Perform
Follow these step-by-step instructions to perform Weighted Hollow, Hold, and Roll with proper form and technique.
- 1
Lie on your back with your arms extended overhead, holding a light weight (e.g., a small dumbbell or plate) with both hands.
- 2
Lift your head, shoulders, and straight legs a few inches off the floor, pressing your lower back firmly into the ground to engage your core.
- 3
Maintain this hollow body position, keeping your body rigid and your core tight.
- 4
Initiate a roll to one side, leading with your shoulder and hip, keeping your arms and legs elevated and maintaining the hollow shape.
- 5
Continue rolling until you are on your stomach, still holding the weight overhead and keeping your body in a hollow position.
- 6
Without breaking the hollow shape, roll back to your starting position on your back, leading with the opposite shoulder and hip.
- 7
Continuously roll from your back to your stomach and back again, maintaining the weighted hollow hold throughout the movement.
Related Exercises
If you enjoyed Weighted Hollow, Hold, and Roll, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Hollow, Hold, and Roll, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
