One of the most important elements in gymnastics conditioning is body tension or "body tightness". Gymnasts can control the action of their body more easily (in static strength positions as well as in movement) when their body is held tight than when it is a loose collection of individual parts. A person's weight is much more difficult to handle when their body is relaxed than it is if it were held tight. This is why demonstrators at a protest will relax their bodies (go dead weight) when the police are trying to escort or carry them away. By learning and practicing these tension techniques many advanced bodyweight strength movements will become much easier to accomplish. The majority of the gymnastics tension techniques apply to two gymnastics positions: the arch and the hollow. I will describe some of the tension exercises that gymnasts use and provide a guide to working up to three different gymnastics strength moves: the planche (arch), the front lever (hollow), and the iron cross. I trust that all comrades know their bodies and will not attempt any of these exercises if they feel that they might lead to injury.
Hollow PositionTo experience the hollow position, lay down on your back on the floor. Tuck your pelvis forward with your lower back maintaining contact with the floor. Lift your straight legs slightly off the floor. Extend your arms up straight beside your ears and raise your head and shoulders slightly off the floor. The hollow is an effective body position for the handstand, front lever, back swing on parallel bars, dragon flag, and the bottom position of the wheel.
Exercises for Strengthening the Hollow Position
Get down on the floor as if you are about to do a set of push-ups. Push hard into the floor with your hands to depress your shoulders and hollow out your chest. Tuck your pelvis, squeeze your abs, and tighten your legs. Make your entire body tight. Now attempt to maintain the hollow position while lifting one leg off the floor. Put that leg down and lift the other leg. Your training partner can test your body tightness by applying moderate pressure to your upper back and your glutes. Maintain the hollow position under this pressure. Have your training partner adjust the pressure according to your confidence in this position.
Lay on your back in the hollow position with your feet together lifted six to eight inches off the floor and your arms extended beside your ears. Tightly tuck your pelvis and squeeze your abdominals and glutes. Squeeze your feet together (you can squeeze a tennis ball between your feet for more tension) and make your legs tight by consciously pulling your kneecaps up. Keep your lower back anchored to the floor throughout. Have your training partner apply moderate downward pressure to your ankles (attempting to push them down to the floor). Leg weights can be used if you workout alone. You can also hold weights in your hands for a greater challenge.
Assume the push-up position and have your partner lift up your feet to the point where your body is parallel to the floor. Apply some downward pressure to your partner's hands with your feet while maintaining the hollow position. Your partner will let go of one foot at a time. He/she will not tell you when or which foot he will release. Maintain a very tight hollow position. If you are training alone you can place your feet on a chair or a Swiss ball and lift one foot at a time but you will lose the benefit of the unexpected release.
Hollow Rocks- Lay down on your back in a tight hollow position with your arms extended beside your ears. Rock back and forth. It is essential to keep your pelvis tucked and your lower back curved in order to rock smoothly.
Wall Handstand -A good handstand is one performed with a very tight, rigid body with your hips tucked in. Stand with your back up against a wall. Place your hands on the floor and walk your hands toward the wall and your feet up the wall. Bring your hands as close to the wall as possible. Focus on holding the abdominal muscles in and extending through the shoulders (by pushing the floor away) making your body as long as possible.
Handstand Lowering Drills-Kick up into a handstand and have a partner catch your legs. Have your partner lower your body (your stomach towards the floor). Keep your body hollow and rigid and maintain the handstand position throughout. Your partner can support your weight near your thighs or closer to your feet (closer to you feet demands greater strength and tension). Your partner will lower your body until your feet nearly touch the floor. If you do not have a training partner, you can do a similar exercise by assuming the Wall Handstand position described above. Take a small step away from the wall with each hand. Your feet will naturally slide a little down the wall. Keep taking small steps down the wall until you reach a point that you can no longer hold this position or your lower back starts to sag. The ultimate goal is to have your feet a few inches off the floor while holding the handstand position (your feet will be pressed flat against the wall at this point). This is a very challenging exercise!
Superman-From a push-up position, slide your hands forward and your feet backwards until your stomach approaches the floor. Maintain the hollow position with your arms straight and your pelvis tucked. Hold for 5 to 10 seconds.
Dragon Flags-You know the drill.
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