The client will begin by placing boxes far enough away from each other so that with extended arms they can set their forearms on one box and the tops of their thighs on the other. The client will then find a hollow position by pushing the forearms and thighs downward, tucking the belly button up, pointing the toes, flexing the quadriceps and slightly rounding the upper back. The client will then move from a hollow position to an arched position and back again, while maintaining midline stability.
The farther away the boxes are from each other, the more difficult the movement becomes. It is very important that the client can keep their midline stability in the arched positions so proper mechanics are reinforced, and unwanted stress is not placed on the lumbar spine.
The purpose is to strengthen the client’s midline stability in the arched and hollow position. This strength and positioning practice will carry over to many gymnastic skills, such as muscle ups, kipping pull-ups, freestanding handstands, and many more.
The suspended arch/hollow pull should be used in a program as assistance work to other gymnastics movements. It can serve well as a primer before a gymnastic heavy session, however if strengthening is the main objective, it should be put after the primary gymnastics movements are done for that day.
Variations that will help build to this include the Hollow Body Hold, Hollow Body Rock, Arch Hold, Arch Rock, and other gymnastics and core exercises posted on the Central Athlete YouTube channel.