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Core Tension & Hollow-Arch Drills (Floor Exercise)

Core Tension & Hollow-Arch Drills is an intermediate-level floor exercise drill that works on loose core, arch in back, body alignment and pike in body. Advanced core conditioning alternating hollow and arch positions for total body tension control.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
mat
Time per round
about 5 minutes
Muscles
Core, Lower Back, Hip Flexors, Shoulders, Glutes, Quadriceps

How to do Core Tension & Hollow-Arch Drills

  1. Hollow Hold

    Arms overhead, legs extended low. Create banana shape. Hold 10 seconds with perfect form.

    Cues: Banana shape · Arms by ears · Back flat on floor

  2. Arch Hold

    Flip to stomach. Lift arms, chest, and legs off the floor. Create a reverse banana. Hold 10 seconds.

    Cues: Superman position · Everything off floor · Squeeze glutes

  3. Hollow-Arch Flips

    Alternate: 10s hollow, flip to 10s arch, flip back. Maintain body tension through the transitions. 10 rounds.

    Cues: Stay tight during flip · No break in tension · 10 rounds

  4. Hollow Rocks & Arch Rocks

    20 hollow rocks maintaining shape, then 20 arch rocks. Finish with a 30-second Superman hold.

    Cues: 20 hollow rocks · 20 arch rocks · 30s Superman

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Arch Hollow Tension Drill” by Pamela Gagnon - Gymnastics Skills & Drills , on YouTube (opens in a new tab)

Common questions

What does Core Tension & Hollow-Arch Drills help with?
Core Tension & Hollow-Arch Drills targets loose core, arch in back, body alignment and pike in body. Advanced core conditioning alternating hollow and arch positions for total body tension control.
Can you do Core Tension & Hollow-Arch Drills at home?
Yes. The equipment it lists (mat) is easy to set up at home.
What level is Core Tension & Hollow-Arch Drills for?
Stickd rates Core Tension & Hollow-Arch Drills as an intermediate drill. It is part of the progression for Handstand (typically Level 1-2), Back Tuck (typically Level 5-6), Back Layout (typically Level 6-7), Full Twist (typically Level 7-8), Back Pike (typically Level 6-7), Whip Back (typically Level 7-8), Clear Hip (typically Level 6-7), Giant (typically Level 7-8) and Tkatchev (typically Level 8-9).

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