Standard Hollow Hold

Description:

A Standard Hollow Hold is arguably one of the most important positions in the sport of gymnastics, especially since it serves as the basic position for a handstand.  The importance however transcends the sport and the muscles developed during this exercise can be utilized in other sports and activities.  Do not be fooled by its simple appearance, as performing this exercise with proper technique can always provide a challenge for athletes at any level.

Process:

• lie on back with arms extended overhead
• palms should face the ceiling and back of hands touching the floor
• legs should be together and core engaged
• lift hands and feet few inches off the floor to get into a hollow position

• head position should be in line with the arms
• a small arc should be created from toes to hands
• hold for desired time