The hollow back is a challenging variation of the handstand and can be taken to many levels. It takes time to learn, and looks pretty cool. You have to build up through variations of handstands and then variations of hollow backs to build the proper strength, coordination, shoulder mobility, and so forth. As great difficulty, this freeze as called must look good in every variation until you have it down to the full hollow back.
There really is no way of teaching this move properly without knowing how to do it. You must master it before you teach it to anybody else. So, I'm here, to teach you to spread the love of the hollow back.
First off, you need to know how to do a handstand. No handstand, no hollow back. I have seen tutorials teach hollow backs through constant training of muscle memory to master it quickly, but they honestly never look that good, what I want to do is teach you the right way so your hollow backs can look good, and possibly be some of the best seen.
Take into consideration that the hollow back takes a little time to learn, and get down. But it takes a very long time to look good and perform the difficult variations that are out there.
About that handstand, learn it. Get it good, and hold it for about thirty seconds, at least. Now something about your handstand, it has to be stationary, and you can't move around in it.
Next, learn to do a handstand with a bent back. Also known as a hollow back handstand. It's an easy, somewhat cool version of the hollow back, but isn't a real hollow back due to the lack of your head being behind your shoulders.
So once you get this handstand and it's variations down, learn how to do some push ups and press into it as well, that helps with the strength, we will start working on your shoulder mobility. I wish I had taken the time for shoulder mobility practice, because my hollow backs didn't look that good in the beginning because I lacked in it. But! Once accomplished, they looked good.
Also, you must learn the bridge. This helps with back flexibility, done by having your feet on the ground and pulling inwards. It stretches your abdominal muscles and causes more spinal and abdominal flexibility which you need.
So study this move before you learn it, it's very important you do.
Shoulder mobility comes from pectoral flexibility. It's best if you have very strong, but very flexible pectorals. This can be achieved by putting your hands against the wall, wide spread, and push down with your head behind your arms. Do this about, ten times a day, two weeks, and hold it for thirty seconds each time. Your pectorals should become flexible within that time period.
The second step, is the head hollow to get used to the motion, and over the fear of leaning into a hollow back. Remember to keep up your handstand.
The head hollow is easy if you're mastered these moves and sustained shoulder mobility. Stand no your head, place your hands behind your head, and lean backwards, by using your hands. Not to far out, apart, or in. Just right, so that way you can get that center of gravity, and that low hollow.
Once you've mastered the full head hollow, it shouldn't take very long, we will now start working our way into hollow backs.
The first would be a tucked invert. This is done, by tucking your legs in with your knees towards your chest and your feet at your bottom. Place your arms apart, fingertips facing forward, not inward or outward, and you lean backwards on your arms, as your body leans in and inverts. Get comfortable with this.
Next would be the one tucked hollow back. One leg in, and one leg out. This makes the weight that you have to balance lighter than if you did it with both legs out, so less difficulty and more foundation since this is what you have to build to perfect the hollow back.
This is done, by arching your back in a handstand. When you arch your back, keep the leg that is not tucked in, straight. Lean backwards with your head going behind your arms, holding tightly, until your leg is horizontal.
Now, the full hollow back! We're here! How?
Much like the one tuck hollow, but with both legs. So, arch your back, you can do this with bent elbows, get a wide stance on your hands, slowly lean backwards into it until your head rests behind your arms, now you must use your shoulder mobility, but lean backwards on your hands as far as possible to keep your feet off of the ground, the closer the better.
Continuing, abdominal control is something you will be mastering in this, and you can variate further on the hollow back such as doing the reverse planche, which is much more difficult, it is done by leaning as far back as possible and managing your weight until your body is somewhat perpendicular to the ground. You'll still have the arch in your back because of where your shoulders sit, but you can work your abdominal muscles a little harder and hold your legs and stomach flat.
So to get this down, just make up a list or something, keep track of repetitions and such and you'll eventually get it. This is also hard on the body to begin with, but every exercise is and that's why it's good for you. Avoid bending intensely at your lower back, that's bad for your spinal health, and stretch. This move really should not be done without a good, full body stretch.
First, stretch your shoulders. Second, stretch your wrists. Third, stretch your back by doing the bridge or yoga pose variations. You ought to be good then. So I wish you luck on this! Enjoy.
-The Fitness Cookie
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