Let’s talk about body awareness, core strength and stability, and why the Toes to Sky Drill is one of my favorite ways to train the hollow body position.
This is not your average ab exercise. This is a full body tension drill that builds deep core strength, improves back health and posture, and carries over into just about every movement you want to get better at. Whether you’re working on handstands, pull ups, Olympic lifts, or just want to move well and feel strong, this drill belongs in your weekly training.
First, what exactly is the hollow body position?
Think of your body forming a strong hollow shape, much like a banana. Your spine is pressing firmly into the floor. Your ribs are pulled down toward your hips. Your legs are long and active. Your glutes are on. Your toes are pointed. Your upper back is hovering off the floor, and your core is fully engaged.
The hollow hold is a foundational position in gymnastics, but its benefits go far beyond the gym. It teaches you to control your midline, create stability under tension, and move with intention. That kind of strength carries over to everything.
Why the Toes to Sky Drill?
Because it demands precision. It reinforces all the elements of a strong hollow position while also teaching you how to maintain control as your legs move. It reveals where you’re compensating and forces you to tighten it up.
Here’s how to perform it properly:
- Begin lying on your back with your legs extended straight up toward the ceiling. Ankles stacked over your hips.
- Lower your legs slowly and with control. This is not a race. Stay focused and intentional.
- Keep your lumbar spine pressed into the floor. That is non negotiable.
- Tuck your tailbone so your pelvis tilts under.
- Squeeze your glutes.
- Straighten your legs and point your toes.
- Keep your upper back off the floor as much as possible.
- Compress your ribs down toward your hips.
- Pull your belly button toward your spine.
- Only if you can maintain this entire position should you extend your arms overhead into the full hollow hold.
This is about creating total body tension from fingertips to toes. The challenge is not just holding the shape, but moving into and out of it while maintaining proper form.
Things to watch out for:
- If your low back comes off the floor, you are no longer in a hollow position. Stop and reset.
- If your legs or arms start to lose tension, shorten the range of motion until you can hold it with control.
This is not about doing more reps or pushing through sloppy movement. It is about taking pride in quality effort. It is about training your body to hold itself together under load and under fatigue.
That is what makes you stronger and keep you healthy for years to come.
Want to see exactly how it looks?
Watch the full demo on YouTube HERE!
Small drill. Big impact.
Add this into your training two to three times per week and watch how everything else starts to feel tighter, stronger, and more dialed in!
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