To perform Hollow position, or hollow body position, lie down flat on your back and push your belly button down towards the floor, your lower back should be touching the ground. Keep your rib cage down and abs and butt tight at all times. Arms should be extended overhead and legs straight with toes pointed. Slowly raise your shoulders and legs off of the ground, your head and shoulders should come off the ground, with your ears glued between your shoulders. Stay tight with your abs and butt and find the lowest position you can have your arms and legs, without them touching the ground AND without breaking your lower back (where it begins to arch off of the ground). Being able to hold this position is key for all of our gymnastics movements in CrossFit. Whether you’re in a handstand, a ring support hold, or working on your kip swing, we should always be continuing to develop our hollow position.
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