Hollow Body Hold Drills

Teach hollow in four steps: (1) lie flat, (2) press lower back to floor — no gap, (3) pull ribs down toward hips — no flared chest, (4) raise legs to 30° and arms overhead by ears. Check each step individually before combining. A gymnast who passes all four checks has a real hollow body. Most don't pass step 2 on the first try.

Look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON

Week 1: hold 10 seconds. Week 2: 15 seconds. Week 3: 20 seconds. Week 4: 30 seconds. 3 sets per session. The goal is 30 solid seconds. Do not raise the legs higher to make it 'harder' — harder is longer at the correct position. Height is not the metric.

Look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON

From a perfect hollow hold, gymnast rocks forward and backward — maintaining the shape throughout the rock. If the shape breaks during rocking, hold endurance must be built more before dynamic use. 3x15 rocks. This is the bridge between a static hold and a usable skill.

Look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON

Slide a piece of paper under the gymnast's lower back. If it slides freely, her back is arched. It must not slide. This simple test removes all ambiguity about whether the lower back is pressed to the floor. Use it every session until the press is automatic.

Supine, arms and legs up, gymnast slowly lowers one arm and opposite leg toward the floor while maintaining lower back contact — returns, switches sides. 3x8 per side. Dead bug is the most effective exercise for the specific core co-contraction pattern used in hollow body.

Hold hollow body with arms overhead (hardest), then T-position (medium), then at sides (easiest). Build from sides toward overhead over weeks. 3x20 seconds per position. Builds the full range of hollow body strength from foundational to skill-applicable.

Athlete performs the full Hollow Body Hold on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON."

Look for: Lower back pressed to floor · ribs down · arms by ears · legs at 30° — everything is ON