How to Learn the Arch Body
The arch body hold is a face-down position with your chest and legs lifted off the floor. It strengthens the whole back line, glutes, spinal erectors and upper back, and balances all the hollow-body and pushing work.
Arch Body technique
- Lie face down with your arms extended overhead
- Squeeze your glutes before lifting
- Lift your chest, arms, and legs off the floor
- Create a smooth arch through your entire body
- Keep your arms and legs straight with pointed toes
- Keep your neck long and look at the floor slightly ahead of you
- Stay long from your fingertips to your toes
- Lift with control and avoid overextending your lower back
Key progressions
These are the main building blocks you work on before the Arch Body feels solid:
- Lower Arch Body Hold
- Arch Body Raise
- Alternating Arch Body Reps
The 3-stage training path
In Raw Control the Arch Body is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Bird Dog
- Bent-Arm Arch Leg Lift
- Bent-Arm Arch Upper Lift
- Lower Arch Body Hold
Training 2
- Arms Back Arch Body Reps
- Alternating Arch Body Reps
- Prone Scapular Arm Slide
- Bow Pose Hold
Training 3
- Bird Dog
- Alternating Arch Body Reps
- Arch Body Reps
- Arch Body Hold
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Arch Body fits
Each skill line runs through all three levels. This is the path for the Arch Body:
More beginner skills
Train the Arch Body with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.