Freeze
Hollowback
The hollowback is an advanced flexibility and balance freeze. It requires shoulder mobility, back flexibility, handstand or forearm control, and careful progression. It is visually impressive because of the deep arched shape.
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Tutorial
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Difficulty breakdown
Difficulty is not only about strength. Balance, coordination, technique, endurance, and style all change how hard a move is.
High
Extreme
High
High
Extreme
Risk
Injury risk for this move.
This section is separate from difficulty. It only explains the physical risk of practising this move.
This move is rated
High
7
out of 10 risk
Low
1–3Lower pressure movements. Still warm up and stop if anything feels painful.
Moderate
4–6More balance, impact, wrist pressure, or awkward landings if rushed.
High
7–8Harder moves with more chance of falls, joint strain, neck pressure, or crashes.
Extreme
9–10Very advanced moves with higher chance of serious falls, head or neck impact, or injury.
Training note: This move has a higher injury risk, so practise progressions first, use control, and avoid rushing attempts when tired.
This is a general training guide, not medical advice. Warm up properly and stop if you feel sharp pain or unsafe pressure.
Practice notes
Before you train it.
Start here
Prerequisites
- 1Handstand control
- 2Shoulder mobility
- 3Back flexibility
- 4Core strength
Clean it up
Common mistakes
- 1Forcing the backbend without shoulder mobility
- 2Collapsing the lower back
- 3Losing hand or forearm support
- 4Training the shape without warm-up
Focus
What to notice
Notice the shoulder opening, body arch, and control. A good hollowback should look like a held shape, not like the breaker is falling into their back flexibility.
Next
Variations
Once the base version feels controlled, these are the directions the move can change.