HOW TO DO HOLLOW-TO-ARCH ROLL
- Begin in a hollow-body hold with shoulders and legs raised, lower back gently contacting the floor, and arms extended overhead.
- Keeping the limbs off the ground, roll as one unit onto the side and into an arch hold on the stomach.
- Continue or reverse the roll back to hollow without pushing with the hands, kicking the legs, or losing body tension.
- The drill links two fundamental gymnastics shapes and develops abdominal, back, gluteal, and shoulder control while the body changes orientation.
- First master both static holds independently, use arms beside the body or bent knees to regress, and practise on a clear mat with slow, deliberate rolls.
FREQUENTLY ASKED QUESTIONS
Open Hollow-to-Arch Roll in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps · time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
