CoreBW
The gymnastics canon's foundational anti-extension shape — supine, lower back pressed into the floor, arms and legs extended off the ground forming a shallow 'banana' curve. Trains the ability to keep the pelvis and ribcage locked together against extension forces, which underlies nearly every gymnastics skill.
Demo: Athlean-X
Sets
3
Reps
15-30 sec hold
Rest
45s
Contraindications
Low back pain when arched — regress to knees-bent version and focus on the posterior pelvic tilt cue.Setup
Lie on your back, arms overhead, legs extended.
Execution
- 1Press the low back flat into the floor via a posterior pelvic tilt
- 2Lift shoulder blades and legs off the ground simultaneously
- 3Point toes, squeeze legs together, reach arms overhead by the ears
- 4Keep ribs pulled down, not flared toward the ceiling
- 5Hold while breathing shallowly without losing the shape
Key cues
- Low back glued to the floor
- Ribs down, belly button to spine
- Squeeze a banana shape, not a full crunch
- Legs and arms are just decoration — the brace is everything
Common faults
- Low back arching off the floor (the #1 fault)
- Ribs flaring upward, losing the anterior tilt
- Legs dropped too low relative to shoulders
- Holding breath and turning purple instead of breathing through it
- Neck straining forward instead of staying relaxed
Tweaks
- Bend knees and hold arms at sides for a beginner regression
- Extend hold duration in 5s increments
- Add hollow rocks once the static hold is solid
Regressions
Progressions
Muscles
Primary: Rectus Abdominis, Transverse Abdominis, Hip Flexors
Secondary: Quads, Lats
Notes
ANTI-EXTENSION. Core position of the entire gymnastics strength canon (GST); Athlean-X's breakdown is the most widely cited coaching version.
Sources
Attribution: Gymnastics Strength Training (GST) canon / Athlean-X