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Hollow Rock

A dynamic progression of the hollow hold where the rigid body rocks back and forth, forcing the abs to maintain position under changing load.

CoreBodyweightAnti-extension
GoLightWeight mediahollow-rock

Demonstration coming soon

Primary

Rectus abdominis

Secondary

Transverse abdominisHip flexorsObliques

Equipment

Bodyweight

Pattern

Anti-extension

Setup

  1. 01Lie on your back and set a strict hollow hold first.
  2. 02Press the lower back into the floor with ribs down.
  3. 03Extend arms overhead and point the toes.
  4. 04Lift shoulder blades and legs a few inches off the mat.

Execution

  1. 01Rock back toward the shoulder blades without changing the body shape.
  2. 02Let momentum carry you forward toward the tailbone.
  3. 03Keep rocking in a smooth rhythm like a rigid rocking chair.
  4. 04Stop the set the moment the shape breaks.

Checkpoints

  • -Body shape stays identical through every rock.
  • -Movement comes from momentum, not from bending at the hips.
  • -Lower back never slams or arches off the floor.
  • -Arms stay glued beside the ears.

Common mistakes

  • -Piking at the hips to generate the rock.
  • -Kicking the legs instead of holding them rigid.
  • -Letting the heels or shoulders touch down between reps.
  • -Rocking so far back that the neck takes load.

Programming notes

  • -Use 3 to 4 sets of 10 to 20 rocks after a solid 30 second hollow hold.
  • -Program in timed sets of 20 to 30 seconds for conditioning.
  • -Return to static holds if the shape degrades mid set.

Related exercises

Hollow Hold

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V-Sit on Floor

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Dead Bug

Bodyweight / Core

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