Calisthenics for Beginners — Hollow Hold Right Arm Raise (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 helps beginners build core strength gradually using simple bodyweight training.
This is Level 3 of 15 in the progression.
What This Exercise Trains
This exercise strengthens:
• core muscles
• stabilizing muscles
• coordination and control
It also improves balance by adding arm movement while maintaining a stable core position.
It prepares the body for more advanced hollow hold variations later in the progression.
Start Position
Lie on your back with your feet on the floor close to your body.
Lift your head and shoulders slightly off the ground.
Keep your lower back stable and pressed toward the floor.
Engage your core muscles before starting.
Movement
Hold the hollow position.
Raise your right arm straight up toward the ceiling.
Keep your body stable and avoid rotation.
Maintain the position with control.
Focus on stability rather than movement speed.
Training Goal
Start by holding the position for 10 seconds.
Gradually increase the hold time until you can hold for 60 seconds.
Rest briefly between attempts.
When the exercise becomes comfortable, move to the next level.
Progression
This exercise is Level 3 in the Hollow Hold Progression.
When you can complete the hold comfortably for 60 seconds, continue to the next level.
The Step-By-Step program gradually builds full body strength using small progression steps.
