Hollow Hold — Right Arm Raise — Calisthenics for Beginners (Level 3 / 15)
The Hollow Hold — Right Arm Raise is part of the Hollow Hold Progression in the Calisthenics Step-By-Step program.
This exercise is designed for beginners to build core strength in a controlled and simple way.
This is Level 3 of 15 in the progression.
What this exercise trains
This exercise primarily trains:
• core muscles
• stabilizing muscles
• coordination and control
By adding an arm raise, the exercise challenges your balance and stability, forcing your core to work harder to maintain position.
How to perform the exercise
Step-by-step:
- Lie on your back on the floor
- Place your feet close to your body
- Keep your arms by your sides
- Lift your head and shoulders slightly
- Raise your right arm straight up
- Hold the position steadily
Focus on keeping your body stable throughout the hold.
Exercise instruction
Hold 10 seconds
Goal
Start by holding the position for 10 seconds.
Gradually increase the hold time until you can hold for 60 seconds.
Maintain control and steady breathing during the hold.
Why beginners start with this exercise
This progression allows beginners to:
• build core strength safely
• improve stability step-by-step
• avoid excessive strain
The arm raise introduces imbalance in a controlled way, helping your body adapt gradually.
Progression context
This exercise belongs to:
Hollow Hold Progression — Level 3 / 15
Each level adds a small challenge to build strength over time.
Next level
The next level will increase difficulty by adding more movement or reducing stability further.
This continues the gradual progression of core strength development.
Program explanation
The Calisthenics Step-By-Step program is designed to build full-body strength progressively.
It is structured around five main movement categories:
• Push-ups
• Pull-ups
• Squats
• Hollow body (core)
• Handstand push-ups
Each category includes multiple levels, allowing beginners to progress step-by-step toward advanced calisthenics strength.
