Hollow Body Drills

Gymnast alternates between hollow (posterior tilt, ribs down, everything tight) and arch (anterior tilt, chest up, back extended) on command. 10 alternations slowly. Teaching hollow means teaching the gymnast to feel the difference. Without the contrast, hollow is just a vague instruction.

Look for: This is not a position — it's a tension. The whole body is ON at once.

From standing, gymnast creates hollow body: posterior pelvic tilt, ribs pulled down, abs tight, glutes squeezed, arms pressed to ears. Hold 5 seconds. 3x10. Hollow body is not a floor skill — it's a body position used in every event. Build it standing before assuming it transfers to inverted or swinging positions.

Look for: This is not a position — it's a tension. The whole body is ON at once.

Hold hollow on floor → in a bar hang → against a wall in handstand. 10 seconds each position. 3 rounds. Hollow must be available in every orientation the gymnast encounters in competition. Teach and check it in all three positions systematically.

Look for: This is not a position — it's a tension. The whole body is ON at once.

3x30 seconds with 15 seconds rest. The minimum standard before any tumbling, bar, or beam skill should be introduced is a 30-second hollow body hold. This is a hard prerequisite, not a suggestion. Build the endurance first.

Rock forward and backward in hollow for 15 reps without breaking shape. 3 sets. The hollow must survive movement — which is when it matters in competition. Static holds build the shape; rocks build the durability.

Gymnast holds hollow body standing and walks across the gym without losing the position — coach checks for rib flare, hip tilt, or arm drop. 3 lengths. If a gymnast cannot maintain hollow while walking, she certainly cannot maintain it while tumbling, swinging, or landing.

Athlete performs the full Hollow Body on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "This is not a position — it's a tension. The whole body is ON at once.."

Look for: This is not a position — it's a tension. The whole body is ON at once.