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Plate Hollow Hold
An isometric core exercise using a weight plate held overhead while lifting the shoulders and legs. It targets the rectus abdominis and obliques to build anterior core stability and full-body tension.
About Exercise
Equipment
Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Glutes
Accessory Muscles
Lower Back
Popularity Score
5
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
4/10Glutes
3/10Glute Max
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest longer if fatigued
How to Perform
Lie on your back on a mat with legs extended and arms overhead holding a weight plate. Engage your core to press your lower back into the floor.
- Pull your belly button toward your spine to flatten your back.
- Lift your head, shoulders, and arms off the floor while keeping arms extended.
- Raise your straight legs a few inches off the ground.
- Maintain the hollow banana shape with only mid-back touching the floor.
- Brace fully and hold the position steadily.
- Breathe deeply while sustaining tension from head to toes.
Coaching Tips
Form Cues
- Press low back down
- Tuck chin to chest
- Squeeze glutes tight
- Extend arms fully
- Legs straight together
- Breathe into brace
Breathing
Inhale deeply through your nose, brace your core, and exhale slowly through your mouth while holding the position.
Tempo
0-30-0
Range of Motion
Lower back pressed fully into the floor, shoulders lifted 4-6 inches, heels 6-12 inches off the ground forming a slight U-shape.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Keep neck neutral to prevent strain
- Start with bodyweight if form fails
- Secure grip on weight plate
- Stop if lower back lifts
- Progress slowly to avoid overload
Spotting
No spotting needed; perform solo with focus on form. Use safeties like reducing weight if unable to maintain position.
Common Mistakes
- Arching lower back
- Craning neck forward
- Using momentum to lift
- Allowing legs to separate
- Dropping shoulders
- Gripping weight plate loosely
When to Avoid
- Acute lower back injury
- Neck strain issues
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion without back arch
Build Up First
- Master bodyweight hollow hold
- Basic core bracing competency
- Dead bug exercise proficiency
Also known as
Weighted Hollow Hold, Plate Hollow Body Hold
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