Hollow body hold

Who it's for

Climbers whose feet cut loose on steep ground. The hollow shape is the one your body makes on an overhang, so it transfers more directly than most core work. There's a bent-knee version in the prescription, so beginners can start it, but the full version is a real step up and being able to do a clean plank is a fair sign you're ready.

Common mistakes

• Letting the lower back arch. Press it into the floor and keep it there. The moment a gap appears, the hold is over and the hip flexors have taken over.
• Going straight to the full shape. Knees bent or arms by your sides first, as the catalog says. A wobbling full hollow body teaches nothing a clean tuck doesn't teach better.
• Holding the breath for the whole 20 seconds. Shallow breathing is fine, no breathing isn't. If the brace collapses when you breathe, make the shape easier.
• Using it as a warm-up. Moderate intensity, and it's tiring. It belongs in the strength part of the session, not before the climbing.

How to progress

Four holds of 20 seconds with 1 minute rest in the easiest version you can hold cleanly. Straighten the legs first, then bring the arms overhead, then add time. When 20 seconds in the full shape is comfortable, move on to hanging work rather than holding longer. Two or three times a week, and it sits well on the same day as pulling strength.