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Exercises Movements, technique & proper execution

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Old 03-05-2008, 12:19 PM   #1
Brandon Oto
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Let's talk about posture...

Why is it that we spend almost all of our time with a neutral spine -- entailing a gentle arch -- yet the gymnasts do basically the opposite, assuming a hollow position which entails a gently rounded spine?
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Old 03-05-2008, 01:02 PM   #2
Christian Gotcher
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Re: Let's talk about posture...

I'm sure Steven has more to say on this- my guess would be that it's a difference in motion/forces. Weightlifters are taking a compressive load on the spine, whereas gymnasts are trying to position themselves for movement into open space (ie: the muscle-up requires a hollow position).

I'm not sure who posted it (in the 3rd world squat thread), but someone commented that, so long as the spine's not vertically loaded, a rounded back isn't likely to hurt you and, in fact, may be better for certain activities.
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Old 03-05-2008, 02:59 PM   #3
Roger Harrell
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Re: Let's talk about posture...

The hollow position is far better for establishing a rigid body than with the lower back arched. Once you learn how you can really lock into that position. Additionally for a huge number of gymnastics movements you are driving through your toes and that scooped hollow optimizes force application to the movement. It creates a smaller overall radius for twisting skills, it creates a better line for handstands, etc. Yeah, I wouldn't load 500 lbs on someone's shoulders when they are in a hollow, but it's great for flipping, twisting, swinging...

We actually went through a great discovery when combining oly lifting and gymnastics, those that really know the weightlifter's posture and gymnastics hollow have amazing pelvic control which allows for better optimization of a ton of movements.
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Old 03-05-2008, 03:37 PM   #4
Brandon Oto
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Re: Let's talk about posture...

Quote:
Originally Posted by Roger Harrell View Post
The hollow position is far better for establishing a rigid body than with the lower back arched. Once you learn how you can really lock into that position. Additionally for a huge number of gymnastics movements you are driving through your toes and that scooped hollow optimizes force application to the movement. It creates a smaller overall radius for twisting skills, it creates a better line for handstands, etc. Yeah, I wouldn't load 500 lbs on someone's shoulders when they are in a hollow, but it's great for flipping, twisting, swinging...

We actually went through a great discovery when combining oly lifting and gymnastics, those that really know the weightlifter's posture and gymnastics hollow have amazing pelvic control which allows for better optimization of a ton of movements.
So what would you say is the criterion for using an arched vs. a hollow position?

Weight?
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Old 03-05-2008, 07:15 PM   #5
Steven Low
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Re: Let's talk about posture...

No spinal loading... like, er, Christian already stated.

If you're in the air or doing non-impact work (generally on your hands) then you want to be hollow. There's very few times where you're actually on your legs on the ground in gymnastics which is why most of it is in the hollow position (because of the advantages of the hollow like Roger said).
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Old 03-06-2008, 09:39 AM   #6
Roger Harrell
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Re: Let's talk about posture...

The cases where the arch is better due to loading are landings and taking off for vault. Otherwise the arch is optimal for some swing skills, or saltos where the heels are leading.
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