Long Hollow
The Long Hollow is a core exercise that also strongly works the lats.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Intermediate
- Equipment: Body Only
Long Hollow
![Long Hollow 1 Long Hollow Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/LongHollow-1.jpg)
![Long Hollow 2 Long Hollow End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/LongHollow-2.jpg)
![Long Hollow 3 Long Hollow](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/Long-Hollow.jpg)
- Begin in a straight arm plank, with your shoulders stacked above your wrists.
- Spread your shoulder blades apart (protract) and achieve a posterior pelvic tilt (PPT) by squeezing your abs and glutes.
- Walk your hands forward until your shoulders fully open and your body is suspended just above the floor in a long hollow position.
- Remember to fully elevate your shoulders as you walk out.
- Be sure to maintain PPT throughout.
- Hold this long hollow for time or repeat the movement for reps.
![Long Hollow 4 Free Handstand Single Leg Tuck](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/HS_SE11_-_2.jpg)
- Exercise: Free Handstand Single Leg Tuck
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Intermediate
- Equipment: Body Only
![Long Hollow 5 Free Handstand Double Leg Tuck](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/HS_SE13_-_2.jpg)
- Exercise: Free Handstand Double Leg Tuck
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Intermediate
- Equipment: Body Only