There are certain phrases we hear and wonder, “What the heck does that mean????”

“Stay Hollow!” can definitely fall into this category.

In All Star Cheerleading, tumbling is one of the most important and exciting skills. From back handsprings to double fulls, tumbling requires strength, speed, and control. One of the most common things a coach will shout during practice is, “Stay hollow!”

At first, this might sound confusing. What does “hollow” mean? And why is it so important in cheer tumbling?

The “hollow body position” is a special shape athletes use in gymnastics, cheer, and other sports. It means pulling the ribs in, tightening the core, and keeping the body slightly rounded, almost like a shallow dish.

Imagine lying flat on your back, then lifting your shoulders and legs just a few inches off the ground without letting your lower back come off the floor. Your abs tighten, your ribs push down, and your body feels strong and connected. That is the hollow body position.

When a coach says, “Stay hollow!” – they are reminding an athlete to keep this shape during their tumbling pass.

Why? Because being hollow gives control, power, and safety. Tumbling isn’t just about throwing your body around — it’s about moving in a tight, efficient way. If you arch your back, let your chest pop out, or lose your core strength, your tumbling will be messy and much harder to land.

The hollow body shape is important in almost every tumbling skill.

For example, in a back handspring, staying hollow helps you snap your legs under quickly and bounce into the next skill.

In a back tuck, the hollow shape keeps your body rotating smoothly so you don’t arch and land short.

In a layout, being hollow is the difference between flying straight and clean versus looking sloppy with bent knees and flared arms.

Another reason “staying hollow” matters is safety.

Tumbling moves are powerful, and losing control of your body shape can lead to falls or injuries.

By keeping the core engaged and the body in a hollow shape, athletes protect their spine, shoulders, and knees from unnecessary stress. Coaches drill this shape over and over on the floor, in conditioning, and even during warm-ups because it creates habits that carry into difficult tumbling passes.

How do athletes practice being hollow?

A common drill is the “hollow hold.”

Athletes lie on their backs, lift their shoulders and legs, and hold the position for as long as they can without letting their lower back arch off the ground.

Another drill is the “rocking hollow,” where you stay in the hollow shape and rock gently back and forth like a boat.

These exercises train the muscles to stay tight and connected.

Coaches also remind athletes to think about being hollow in the air.

For example, when flipping, cheerleaders are told to “squeeze” (the ribs in) and “push the belly button to the spine.”

These cues help athletes remember not to arch or open up too soon. Staying hollow means staying in control until it’s the right time to open and land.

“Stay hollow!” is also connected to good body lines.

In All Star Cheer, judges look for clean, sharp skills.

A hollow body position creates straight legs, pointed toes, and tight arms — all the little details that separate a good pass from a great one.

An athlete who stays hollow looks powerful and polished, while someone who arches or bends looks sloppy.

“Stay hollow!” is one of the most valuable reminders in All Star Cheer when it comes to tumbling.

It’s not just a random phrase coaches yell—it’s the foundation of strong tumbling.

The next time you hear it in the gym, you’ll know that it’s about making your tumbling sharp, safe, and unstoppable.