Body tension is the ability to hold your entire body rigid and straight. It's essential for hollow body holds, planks, levers, and handstands. You'll start with hollow body holds, progress to hollow body rocks, then hollow body to arch transitions, and finally integrate full body tension into every skill. This chain builds the foundation for all advanced movements. Master it early—most advanced skills fail due to lost tension, not lack of strength. Most athletes develop solid body tension in 2-3 months.
Body Tension / Hollow Body Progression Chain
- Hollow Body Hold →
The hollow body position is a rigid, slightly rounded spine position where the core is braced, ribs are pulled down, and the pelvis is tucked. - Hollow Body Rocks →
Hollow body rocks build core endurance, body tension, and coordination by rocking the body in a hollow position. - Superman →
The Superman exercise builds strength in the lower back, glutes, and hamstrings by lifting the arms and legs off the floor. - Arch Body Hold →
The arch body hold builds spinal extension strength in the lower back, glutes, and hamstrings. - Plank →
The plank is an isometric core exercise that builds endurance and stability in the abdominals, back, and shoulders. - Deadbug →
The deadbug builds dynamic core control and coordination by moving the arms and legs while maintaining a hollow body position. - Lying Leg Raises →
Lying leg raises isolate the lower abdominals and hip flexors by lifting and lowering the legs while maintaining a hollow body position. - Hanging Knee Raises →
Hanging knee raises build core, hip flexor, and grip strength by lifting the knees toward the chest while hanging from a bar. - Hanging Leg Raises →
Hanging leg raises are the advanced version of hanging knee raises, lifting straight legs to 90 degrees or above. - L-Sit →
The L-Sit is a static hold where the body forms an "L" shape, supported only by the hands, requiring extreme core and hip flexor strength. - Dragon Flag →
The Dragon Flag is a straight-body dynamic core exercise where the body is held rigid and lowered from a vertical position.