Static holds, as simple as they sound are hard but extremely useful exercises to build full core strength and stability. Toes to bar will not be a problem if you dominate an L- Sit, front squats and handstand walks will get easier, even Olympic lifts will feel more comfortable when your core is strong and functional. Static holds are exactly what they sound like: a static position held for a period of time.
Key benefits of static holds in training are:
- Increased muscular endurance
- Increased muscular strength
- Time saving
1. HOLLOW HOLD
The hollow body position is one of the foundational gymnastic approaches to midline stability. It is the basis for solid gymnastics movement.
Hollow Hold Technique
- Lie down flat on your back and push the belly button down towards the floor, your lower back should be touching the ground
- Keep your abs and butt tight at all times, with your arms pointed straight overhead and legs straight with toes pointed
- Start slowly raising your legs and shoulders off the ground
- Your head should come off the ground along with your shoulders, with your ears are glued between your shoulders
- Stay tight with your abs and butt and find the lowest position you can have your arms and legs without them touching the ground AND without breaking your lower back
To develop your hollow hold, you can start with your arms and legs higher and slowly build up strength until they can be held lower without breaking the position
Being able to hold the hollow body position is key in gymnastics, whether you’re in a handstand, in a support hold on p-bars or rings, or doing straight and broad jumps.
2. ARCH BODY POSITION
The arch body position is a strong contraction of the posterior kinetic chain while laying prone on the ground. Much like the hollow, there is active tissue throughout the body. Most athletes have an easier time establishing this position as it is less technical than hollow.
Arch Body Position Technique
- Chest and quads are lifted off of the floor
- Knees and elbows are locked
- Arms are by the ears with active shoulders
- Ankle is plantar flexed with pointed toes
3. L – SIT
A simple sit. On your Hands or on bars. With outstretched legs. In the Air. It´s on you.
Try different variations.
- Kettlebell L-Sit
- Bar L-Sit
- Ring L- Sit
If you master all of them with convenience, try this:
4. L – HANG
Similar in form to the L-Sit, except performed in a hanging position, the L Hang requires shoulder and arm strength to sustain the hold and very strong abs and hips to hold the legs parallel to the ground.
L – Hang Technique
- Dead hang from a bar or set of rings
- Keep the legs straight and held together
- Raise the legs until they are parallel to the floor and hold the position
5. STATIC HOLDS – THE PLANK
Position your body on your forearms and your toes, line up your arms with your shoulders. Your legs are straight and locked at the knees. Your entire body is in a straight position, including your mid area.
While staying in this position, make sure to squeeze all your working muscles. Check out this articles for different variations to test and build your core strength: