V-Ups from the Hollow Position: Boost Core Strength & Control
Today’s blog is all about training V-ups from the hollow position!
This dynamic movement is one of my favorites to incorporate into strength and skill sessions and is also a fantastic modification for CrossFit WODs—particularly for movements like toes-to-bar and knees-to-elbows.
While V-ups may look simple, they’re incredibly effective at developing overall strength, body awareness, core control, balance, and timing.
Whether you’re just starting out or already a seasoned athlete, adding V-ups to your routine can bring some serious benefits!
Why V-Ups from the Hollow Position?
The V-up from the hollow position targets key areas of your body and provides numerous benefits:
- Core Strength: Builds a strong and stable midline by engaging the entire core—front and back.
- Body Control & Awareness: Helps develop coordination and control by moving your body in a synchronized, controlled, and fluid motion.
- Flexibility & Balance: Increases balance and timing as you move your upper and lower body together.
- Functional Movement: Enhances performance in other exercises, such as toes-to-bar and other gymnastics movements, due to the improvement in body control and core strength.
- Muscle Endurance: Helps improve stamina in core muscles, benefiting higher volume and overall strength training.

Coaching Tips & Progressions
To gain the most benefit out of your V-up training and maintain proper form, follow these key coaching tips:
- Start with a Hollow Position:
- Begin in the hollow position to set a strong foundation
- Ensure your lower back is pressed firmly into the floor and your core is engaged
- Tuck your tailbone slightly
- Your shoulders should be slightly off the ground
- Your hands should be reaching forward
- Engage Your Core and Glutes:
- Tuck your tailbone and engage your glutes.
- Squeeze your legs together, keep them straight, and point your toes.
- Make sure your heels remain slightly above the floor during the movement.
- The Movement:
- As you initiate the V-up, aim to lift your upper and lower halves together, simultaneously, forming a V-shape with your body
- Try to balance for a second at the top on your tailbone
- Reach your hands towards your feet while keeping your core tight.
- Lower your upper and lower body back to the starting hollow position, keeping your form controlled.
- Mind the Details:
- Keep your ribs compressed toward your hips, and pull your belly button toward your spine. This ensures that your core is fully activated and your spine protected.
- The goal is to lift with power, but with control.
- Avoid any jerky, clunky movements—smooth, steady reps will be far more effective than rushing and splatting to the floor while losing tension in the bottom position.
- Progressions:
If you’re new to V-ups or finding it tough to perform with full range of motion, start with a few modifications:
- Tuck Ups: Begin with bent knees and focus on still hitting your hollow position in the bottom
- Assistance with Hands on Legs or the Floor: Use your hands to help you through the movement whether by assisting your legs or placing your hands on the floor for more guided support throughout the movement
- Leg Raises: Perform a basic alternating single leg raise from the hollow position as you build core strength and flexibility
Once you feel more comfortable and you’re able to maintain proper positioning in the bottom of the movement, progress to straight-leg V-ups!
- Adding Weight:
Only add weight when you can perform perfect V-ups with ease. This ensures that your form stays solid and back stays happy while building strength
The Full Picture
V-ups provide more than just physical benefits—they also help increase mental discipline!
The controlled, purposeful movement forces you to focus on your body mechanics and timing, while building confidence in your ability to execute difficult movements.
As you continue to train, you’ll notice the carryover to other core-intensive movements in your training, especially in CrossFit and gymnastics-style WODs.
With consistent practice and a focus on form, you’ll see great improvements in your overall strength and body awareness!
Start Your Transformation Today!
How My Remote Coaching Program Can Help You
Incorporating V-ups into your training regimen is a powerful way to build total body strength, improve control, and boost your athleticism.
If you’re feeling inspired to master the v-up and beyond, but don’t know where to start, or if you’ve tried training on your own without success, I’m here to help!
My remote coaching program offers a comprehensive approach to skill development:
- Individually Designed Programming: Your workouts are tailored to your current abilities and goals. We’ll work together to ensure each drill and movement is progressing you toward your straddle press to handstand.
- Weekly Coaching Cues and Video Feedback: Stay accountable and improve faster with regular feedback and adjustments.
- Movement Demo Videos: Never feel lost. You’ll have access to clear and detailed videos demonstrating each drill, including the Seat Sliding Press Drill, to guide your training.
- Support and Accountability: With direct email and SMS support, plus monthly consults, you’ll have everything you need to stay motivated and on track.
Are you ready to make your strong, healthy, happy CORE dreams a reality?
Join my remote coaching program today, and let’s get stronger together!