GymnasticBodies.com - Arch/Hollow Snaps

Arch/Hollow Snaps are a dynamic exercise specifically designed to build explosive core strength. They may be performed for either time or distance. If necessary, a weighted belt may also be added to the midsection to increase the training load.

The Xtreme Rings which have been used to build much of this athlete's upper body strength are available for purchase here:
http://gymnasticbodies.com/catalog/product_info.php?products_id=29

Category:

Sports

Tags:

• Bodyweight
• Fitness
• Conditioning
• Core
• Abs
• Lower
• Back
• Exercise
• GymnasticBodies
• Gymnastics
• Ring
• Strength
• Muscular
• Olympic

[Parkourforlife01]

Coach Sommer, I have read alot of your articles on bodyweight gymnastics training, and I've always been doing gymnastics conditioning as my real training, I've never done any weightlifting or things like that. I haven't done my training the same way as you suggest, where straight arm leverage excercises and other excercises with straight arms are used very much. I wonder, has it been a very big mistake to do pushups, pullups, handstands and things like that?

Thank you

[GymnasticBodies]

No, it is certainly not a big mistake. However by restricting yourself in such a manner you are shortchanging your potential strength gains. You may find it helpful to look over the GB WODs (Workout of the Day) as posted on my forum as an illustration of a complete gymnastics strength training template.

Yours in Fitness,

Coach Sommer

[obesejim]

Your videos are WAY impressive. I'm trying to replicate the exercises with mediocre results. =) Regardless, thank you for providing this good info.

[GymnasticBodies]

The Gymnastic Bodies forum and other resources available on my website are quite helpful for learning these elements.

Yours in Fitness,

Coach Sommer

[iwanttofight69]

great , what does this work the most

[GymnasticBodies]

Arch/Hollow Snaps are a dynamic exercise specifically designed to build explosive core strength. They may be performed for either time or distance. If necessary, a weighted belt may also be added to the midsection to increase the training load.

Yours in Fitness,

Coach Sommer

[phubandit]

Lots of views, but no comments haha

Awesome springing.

[brianthehawk]

This is SO cool why did I never think to do this before! What an awesome drill!! This guy has great form, too.

[LotsovPhun]

lol... im just wondering what happening if somebody upload this video with this title: "Perfect pushups" xD

[Parkourforlife01]

@GymnasticBodies Thank you! I am not restricting myself like that anymore, I'm doing alot of variations in my training. I do alot of leverage working, and lots of static work too. I am actually not very far from being able to hold a straddle planche, and also straddle planche pushups, thanks to your article about that certain movement and position and its progressions. I'm not quite there yet, but i can see the results coming quickly as I keep training. I will check it out and use it! Thank you!

[ahmednabil]

CORE!!!!!

that is definately something that i will do from now on .

thank you .

[DemiLovatoRox54]

imma try this :D

[bdanhub]

impressive

[obesejim]

Nice. I'm browsing the forum as we speak. A functional physique, build by proper nutrition and bodyweight exercises, is really the way to go! =)