A Hollow Back to Handstand on Rings is one of few skills used by gymnasts to transition from a support to a handstand on the rings. It is an advanced-level ring skill that requires superior upper body and core strength. For best result, keep the rings as parallel, and as close to the body as possible when transitioning from the support to the hollow back position. Use the straps if necessary during the ‘push up’ phase, however, keep in mind that the body must remain straight when pushing up.
- begin in a support on the rings
- engage core and ensure that rings are turned out and parallel with the body
- slowly lean forward and simultaneously bend the arms, ensuring that your center of gravity stays close to the center of rings during this phase
- continue to lean forward to create a rotational movement while maintaining a tight body until your legs are vertical and you have hit a shoulder stand position
- once you have hit the shoulder stand position, switch to a vertical movement by extending elbows
- maintain a hollow position and avoid arching the back during the ‘push up’ phase
- finish in a handstand