Ring Hollow Body Hold

A fundamental static bodyweight exercise where you maintain a straight, slightly arched body position on the rings, developing core strength and body awareness.

Instructions

1. Hang from the rings with arms extended
2. Depress your shoulders downward, engaging your lats
3. Press your chest forward and slightly upward
4. Engage your core and maintain a slight posterior pelvic tilt
5. Keep your arms straight and shoulders packed
6. Maintain this position for the prescribed duration

Tips

• Focus on shoulder engagement and depression throughout
• Keep tension in your lats and chest, not just your abs
• Maintain a neutral neck position
• Breathe steadily throughout the hold
• Start with shorter durations if needed
• This is a fundamental position for many advanced ring skills
• Can be modified by bending knees to reduce difficulty