Suspended Long Hollow
The Suspended Long Hollow is a core exercise that teaches the athlete to recognize and hold their posterior pelvic tilt in a proper handstand line.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Other
Suspended Long Hollow
![Suspended Long Hollow 1 Suspended Long Hollow Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Suspended_Long_Hollow-1.jpg)
![Suspended Long Hollow 2 Suspended Long Hollow End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Suspended_Long_Hollow-2.jpg)
![Suspended Long Hollow 3 Suspended Long Hollow](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/Suspended-Long-Hollow.jpg)
- Lie flat on the floor, body extended, and suspend your forearms and lower thighs 8-12 inches off the floor.
- Use two solid, padded surface for the props.
- With the rest of your body arched below and between the props, press up through your forearms and thighs until you achieve a suspended long hollow position over the floor.
- Keep your elbows and knees straight at all times.
- Shrug your shoulders to your ears (elevate) and maintain a posterior pelvic tilt throughout.
- Keep your body tight and extended as you hold for time.
![Suspended Long Hollow 4 Parallette Handstand](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/HS_SE6_-_3.jpg)
- Exercise: Parallette Handstand
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
![Suspended Long Hollow 5 Free Handstand Shrug](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/HS_SE8_-_2.jpg)
- Exercise: Free Handstand Shrug
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Body Only