Hollow Hold and Arch Rocks
A progression of gymnastics' two basic body shapes, the hollow hold on the back and the arch on the stomach, building up to rocking and rolling without losing the shape. Students develop isometric core strength and awareness of spinal position.
How to play
- Groups of 4 per mat. The teacher demos the hollow hold: low back pressed into the mat, arms by the ears, and legs straight about 6 in off the floor (2 min).
- Hollow holds: one student holds the shape while a partner tries to slide a hand under their low back; if it fits, tuck the knees in. 15-second holds, everyone goes twice (4 min).
- Arch (superman): lying face down, arms and legs straight and lifted, eyes on the mat. Two 15-second holds each while the partner checks that the neck stays in line (3 min).
- Rocks: from the hollow hold, rock forward and back 10 times without bending at the hips; then the same in the arch (3 min).
- Log roll: roll from hollow to arch down the length of the mat without hands or feet touching, there and back (2 min).
- Final challenge (2 min): the whole group does hollow rocks together and counts how many synchronized rocks they can string together.
Rules
- In the hollow hold, the low back never lifts off the mat; if it does, raise the legs or bend the knees.
- In the arch, the neck stays in line with the back; don't throw the head back.
- Safety: roll only within the mat with clear space on both sides.
Variations
Easier
Hollow hold with bent knees and arms crossed on the chest; arch with arms only.
Standard
Full hollow and arch holds, plus rocks and log rolls.
Harder
Hold each shape 30 seconds and log roll with a beanbag squeezed between the feet.
Adaptations
- Limited mobility: seated hollow, leaning off the chair back with arms forward, and seated arch raising the arms.
- Autism: the sequence is shown in four pictures on the mat and the group stays the same all class.
- Lower strength: 10-second holds and tucked-knee rocks.
Learning goals
- Hold an isometric core position while protecting the spine.
- Tell the hollow and arch shapes apart and explain their use in gymnastics.
- Check a partner's position and give clear cues.
Equipment for a class of 25
- mats: 7
Teacher tip
The most common mistake is letting the low back arch because the legs are too low; it is better to raise them and keep the shape.
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