Demo & instructions
Hollow Body Rock
Also known as: Hollow Rock, Rocking Hollow Hold
Instructions
Rocking back and forth like a rocking chair while holding a rigid hollow body shape. The rocking constantly tries to break the position, and keeping it is the exercise.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 8–25 reps
Setup
- 1Lie on your back with the legs straight, arms overhead, and the lower back pressed into the floor.
- 2Lift the shoulders and legs a few centimetres so only the lower back and hips touch.
Execution
- 1Rock back so the shoulders move toward the floor and the feet rise.
- 2Rock forward so the feet come down toward the floor and the shoulders lift.
- 3Keep the body shape exactly the same throughout; the movement comes from the rock, not from bending.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
