Because static strength is anything but boring.
This week, we’re getting strong, stable, and focused with one of my favorite underrated strength-builders: the ring support hold in hollow.
Whether you’re working toward handstands, improving gymnastics control, or just trying to build solid, real-world strength, this movement delivers. It’s deceptively simple, wildly effective, and forces your entire body to show up and stay engaged.
Why This Drill Belongs in Your Training
The ring support hold in hollow isn’t just about arm strength. It challenges and develops:
- Full-body static strength
- Shoulder stability
- Core control
- Body awareness
- Postural integrity
- Mental discipline
And the best part? It’s incredibly versatile.
You can use it in:
- Warm-ups to activate the shoulders and core
- Strength or skill training to build static control
- Conditioning sets for total body fatigue
- Accessory work to reinforce positions
- Finishers to cap off a session with intent and precision
How to Start
If you’re new to this, begin with 15–20 seconds at a time for 3–5 sets. Focus on quality over time. Build from there with longer holds or advanced variations as your control improves.
Coaching Tips to Get the Most Out of It
- Keep your eyes on the horizon to help align your neck and spine
- Lift the chest and hold a strong hollow body position with no arching or sagging
- Set rings shoulder width apart and keep them parallel throughout the hold
- Lock your arms out and avoid any elbow bend
- Press the shoulders down and away from the ears. This activates the right muscles and keeps the position clean
- Modify as needed by lowering the rings and placing the tops of your feet on the floor for assisted support
This isn’t just a hold. This is strength work in disguise. It builds the kind of body control that carries over to everything else you train.
Ready to Try It?
Watch the movement demo video on my YouTube Channel and how to progress this movement over time.
Start with 15–20 second holds for 3–5 sets. Build tension, build confidence, and build strength that transfers.
Give it a go!
Your shoulders, trunk (your abs and back), and body awareness will thank you.
Watch the Ring Support Hold in Hollow video HERE!
—Coach Nicole “Z”
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
