Exercise Guide
Hollow Rock
The hollow body hold, rocking back and forth. Adds a dynamic demand without letting the position break.
IntermediateStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Intermediate
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
Quads
How to Perform
- 1
Set up in a hollow body hold with your lower back pressed flat.
- 2
Rock backwards and forwards from your upper back to your hips, keeping the shape rigid.
- 3
Drive the rocking from your shoulders rather than by pumping your legs.
- 4
Keep rocking for the target reps, then lower to the floor.
Tips
- ★The body should move like one plank. If you fold in the middle, drop back to static holds.
- ★Small rocks done well beat big ones done loose.