CALISTHENICSCore Bodyweight
How to Do Hollow Rock
Lie on your back. Press lower back into the floor. Lift legs and shoulders off the ground — arms extended by your ears. Rock forward and backward on your lower back like a rocking chair. The body should stay in a tight "banana" shape throughout. Hollow Rocks are the dynamic version of the Hollow Body Hold.
Step-by-Step Form Guide
Follow these cues for correct Hollow Rock form
1
Setup
Lie on your back
2
Movement
Press lower back into the floor. Lift legs and shoulders off the ground — arms extended by your ears. Rock forward and backward on your lower back like a rocking chair. The body should stay in a tight "banana" shape throughout
3
Lockout
Hollow Rocks are the dynamic version of the Hollow Body Hold
Muscles Worked
Primary: Core
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