Hollow Body Hold — Muscles Worked & RPE Load Guide
FR: Hollow body hold · Rep progression, tempo control, or external dip belt additions
Hollow Body Hold targets Abdominals & Trunk Bracing as primary movers (1.0× set credit). Leverage-dependent resistance arc across joint flexion.
Primary Movers (1.0×)
Abdominals & Trunk Bracing
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Bodyweight / Free
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 100% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Hybrid Conditioning & Energy System Measurement
Hollow Body Hold is tracked by time/distance rather than barbell load (measurement type: DURATION). Under STRUGGL's hybrid load engine, sessions contribute via Foster sRPE × Duration into EWMA ACWR and Interference Tax.
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Hollow Body Hold volume and e1RM records on zero-login Wrapped CSV upload.
Hollow Body Hold
Hollow body hold
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| 13C-labelled glucose-fructose show greater exogenous and whole-body CHO oxidation and lower O2 cost of running at 120 versus 60 and 90 g·h-1 in elite male marathoners. | Ravikanti (2025) · Journal of applied physiology (Bethesda, Md. : 1985) | PubMed 41191077 ↗ |
| Electromyographic studies in abdominal exercises: a literature synthesis. | Monfort-Pañego (2009) · Journal of manipulative and physiological therapeutics | PubMed 19362234 ↗ |
| Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis. | Halperin (2022) · Sports medicine (Auckland, N.Z.) | PubMed 34542869 ↗ |