Hollow Rocks
- Pro
- Intermediate
- Home
- Functional
Hollow rocks add a forward-and-back rock to the hollow body shape, lower back pressed down and arms and legs lifted overhead. The abs work to keep that shape rigid while your whole body moves. Intermediate trainees use it at home or in functional training for reps, as a main lift or finisher.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Set a hollow body position: lower back pressed down.
- Arms overhead, shoulders and legs lifted.
- Rock forward and back along your curved spine.
- Keep the shape rigid; no bending at the hips.
Form cues
- Keep your ribs sealed down throughout the rock.
- Rock from your shoulders to your heels evenly.
- Keep your knees locked and legs together.
Common mistakes
- Hips bend at the top of the rock. Keep the hollow shape rigid through the rock.
- Rock turns jerky instead of smooth. Rock in one smooth, continuous motion.
- Lower back lifts off the floor at the front. Keep your lower back pressed flat throughout.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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