ex_C4JOYB

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Waist · Barbell

Landmine Hollow Hold

intermediatestrengthMale & female model

Landmine Hollow Hold is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and shoulders assisting. It needs a barbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals

Secondary muscles

Hip Flexors
Shoulders

How to do Landmine Hollow Hold

Lie on your back with the landmine bar beside you and hold the end of the bar above your chest with both hands.
Press your lower back into the floor and lift your shoulders and straight legs off the ground.
Keep your arms extended, holding the bar steady over your chest in the hollow position.
Hold for the set time while breathing steadily, then lower your legs and shoulders with control.

Form tips

Your lower back must stay flat on the floor; raise your legs higher if it arches.
Keep your chin slightly tucked.

Landmine Hollow Hold alternatives

Plate Hollow Hold

Abs · intermediate

Hollow Hold

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Abdominal Crunches With Hold

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Dumbbell Crunch Hold With Legs Off

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Landmine Oblique Twist

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Barbell Landmine Side Bend

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Landmine Russian Twist

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Landmine Kneeling Twist

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L Sit Hold

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Cobra Stretch

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Landmine Hollow Hold FAQ

What muscles does Landmine Hollow Hold work?

Landmine Hollow Hold mainly works the abs in the waist. The hip flexors and shoulders work as secondary muscles.

What equipment do you need for Landmine Hollow Hold?

You need a barbell.

How many sets and reps of Landmine Hollow Hold should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Hollow Hold good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Landmine Hollow Hold burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Landmine Hollow Hold?

Other exercises for the abs include Plate Hollow Hold, Hollow Hold, Abdominal Crunches With Hold and Dumbbell Crunch Hold With Legs Off.

For developers

Use Landmine Hollow Hold in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_C4JOYB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_C4JOYB",
  "name": "Landmine Hollow Hold",
  "model": "male",
  "counterpartId": "ex_AC3KCU",
  "target": "Abs",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_C4JOYB/mp4-720.mp4?…",
    "poster": "https://…/ex_C4JOYB/poster.jpg?…"
  }
}