Suspended Arch Hollow Pull

The Suspended Arch Hollow Pull is a core exercise that teaches the athlete to recognize and hold their posterior pelvic tilt in a proper handstand line.

Type Of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Moderate
Equipment: Other

Suspended Arch Hollow Pull

Lie flat on the floor, body extended, and suspend your forearms and lower thighs 8-12 inches off the floor.
Use two solid, padded surface for the props.
With the rest of your body arched below and between the props, press up through your forearms and thighs until you achieve a suspended long hollow position over the floor.
Lower back down to the floor with control and repeat for reps. Keep your elbows and knees straight at all times.
Shrug your shoulders to your ears (elevate) throughout this exercise and achieve a posterior pelvic tilt in every long hollow.

Exercise: Free Handstand Straddle
Type of Exercise: Skill
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Moderate
Equipment: Body Only

Exercise: Parallette Handstand
Type of Exercise: Skill
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Moderate
Equipment: Body Only