August ’26 Gymnastics Skill Work: Inchworm to Hollow
by Coach Jackie
Inchworm to Hollow
Why It’s Important
Anytime we do a movement that requires greater body control and the ability to create tension, it’s going to pay off. At first glance, this movement might look easy, but the farther you walk out into the hollow position, the more you’ll notice things start to break down. It could be your core, your lats, or simply your ability to hold the position for more than a few seconds.
This movement carries over to a lot of other skills—from lifting a barbell overhead to gymnastics movements on the rig or the floor. Building strength and control here will make those movements feel more stable and efficient.
Prescription
- 3–4 times per week
- Walk out into the hollow position, hold for about 3–5 seconds, then walk back in. Accumulate 5–7 reps.
- Treat this as part of your warm-up or cool-down.
Variations & Scaling
The only way we’ll scale this movement is by walking out only as far as you can while still maintaining good form. Focus on staying in a solid, neutral hollow position with your head in a neutral position as well. Engage your lats, press your palms firmly into the floor during the hold, and keep your core tight throughout.
One last thing—don’t hold your breath. Keep breathing normally while you maintain the position.
