Hollow Hold
How to Do It
Lie on your back, press the low back firmly into the floor, then lift the shoulders and legs off the ground with the arms reaching overhead, forming a shallow “dish” shape. Keep the low back glued down and the ribs pulled in. Hold the position for the prescribed time, breathing shallowly, then release.
Why It Works
A maximal anti-extension isometric — the deep core works to keep the spine neutral and ribs down against the long-lever pull of the extended limbs, building whole-trunk stiffness and abdominal strength-endurance.
Hockey Transfer
Builds the braced, stiff trunk that transfers force between the lower and upper body during powerful skating and shooting and resists extension under contact; a foundation for force transfer and a stable core.
Coaching Cues
- "Low back glued to the floor"
- "ribs down, reach long"
- "hold the dish, breathe shallow"
Common Mistakes
Low back arching (losing the dish); holding the breath; limbs too high (reducing the demand)
Progression / Regression
lower the limbs closer to the floor or hold longer
tuck the knees / arms by the sides
Primary Muscles
Energy System
Strength/neural (isometric)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library