Movement Demo Library

Use the filters to look for more specific movements, and click on the title or image for a demo video and more info.

  • Hip Shoots

    ... (details coming soon)

  • Hollow Body

    • Lie down flat on back and push belly button down towards the floor, your lower back should be touching the ground
    • Keep your abs and butt tight at all times, and 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 (where it begins to arch off the ground)
    • To develop your hollow, you can start with your arms and legs higher (1-2 feet high off the ground) and slowly build up strength until they can be held lower (just inches off the ground) 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.  Continue to find and develop your hollow!
  • Hollow Rock

    • With lower back touching the ground
    • Legs straight and tight together with toes pointed
    • Arms straight and glued to your ears
    • Start rocking back and forth without allowing the shape to break at any point

    Note: If shape breaks you are too extended and still need work

    Check out the Hollow Body Progression video for more cues.

  • Jump Rope Double Unders

    ... (details coming soon)

  • Jump Rope Singles

    ... (details coming soon)

  • Jump Rope Triple Unders

    ... (details coming soon)

  • Kick Up to Handstand

    • Stand tall with your arms next to your ears
    • Take a big step into a big lunge and reach for the ground in front of you
    • Drive the back leg over your head as you gently press off the ground with your leading leg
    • Maintain hollow as you push away from the ground
    • Search for the sweet spot that will allow you to hold your handstand forever!
  • Kick Up to Handstand on Rings

    ... (details coming soon)

  • Kip

    Also know as Tap on Bar.

  • Kipping Pull Up

    • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
    • The body should bow from global extension to global flexion
    • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)
    • Follow immediately by doing the fastest push away to return the same point where you initiated the pull
    • Done correctly, this should lead you into the next kip and allow you to link the next one

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