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Instructions
- Lie flat on your back with arms extended overhead and legs fully extended.
- Engage your core and lift your shoulders and legs slightly off the ground.
- Keep your lower back pressed firmly into the floor.
- Begin rocking gently back and forth by shifting your body weight from shoulders to hips.
- Maintain the hollow body position throughout the movement.
Technical Tips
- Avoid breaking form by bending the knees or flaring the ribs.
- Keep your arms and legs locked in position to maintain balance.
- Focus on maintaining constant tension in your core.
Breathing Tips
- Inhale before initiating the first rock.
- Exhale slowly and continuously during the rocking motion.
- Use short, controlled breaths to maintain core engagement.
Medical restrictions
- Lower back pain or injury
- Herniated disc
- Post-abdominal surgery
- Pregnancy (especially in later stages)
The Hollow Rock is an advanced core exercise designed to build strength, stability, and endurance in the abdominal muscles. It is frequently used in gymnastics, calisthenics, and functional training to develop the foundational strength needed for more complex movements. This bodyweight exercise involves maintaining a hollow body position while gently rocking back and forth, forcing the core muscles to stay engaged for the duration of the movement. The Hollow Rock improves core control, reinforces proper spinal alignment, and enhances body awareness. It also helps correct postural imbalances and promotes efficient force transfer throughout the kinetic chain. Ideal for athletes seeking improved performance or anyone aiming to build a stronger, more resilient midsection, this exercise requires no equipment and can be done virtually anywhere. By training isometric strength combined with dynamic stability, the Hollow Rock offers a highly effective way to increase core activation and overall body control.
How do I know if I'm doing the Hollow Rock correctly?
You're performing the Hollow Rock correctly if your lower back remains in contact with the floor, your core is tight, and you're rocking smoothly without breaking form or using momentum.
Is the Hollow Rock good for building core strength?
Yes, the Hollow Rock is excellent for building core strength as it targets the abdominal muscles while enhancing stability, endurance, and spinal alignment.
Can beginners do the Hollow Rock?
Beginners may find the Hollow Rock challenging. It's recommended to start with the Hollow Hold or Tuck Rock to build core strength before progressing.
Why does my lower back hurt during the Hollow Rock?
Lower back pain during the Hollow Rock usually indicates improper form or weak core engagement. Ensure your lower back stays pressed into the ground and reduce the range of motion if needed.
How long should I do Hollow Rocks?
Start with sets of 10–20 seconds and gradually increase the duration as your core strength improves, maintaining proper form throughout the exercise.