Hollow Body Rock

Technique

The hollow body rock starts from the hollow hold position, lying on your back with the lower back pressed into the floor, shoulders and legs lifted and arms reaching overhead, and then rocks the whole rigid body forward and back like a rocking chair. The rocking adds momentum that the abs must resist, so the shape must stay identical throughout rather than folding or arching. If the lower back lifts off the floor, bend the knees or bring the arms forward to shorten the lever.

Steps

1. Lie on your back, press the lower back into the floor and lift the shoulders and legs a few inches
2. Reach the arms overhead next to the ears and point the toes
3. Squeeze the abs and glutes so the body forms a shallow banana shape
4. Rock forward toward the shoulders and back toward the hips without changing the shape
5. Continue rocking for the planned reps, then lower to the floor

Common mistakes

• Letting the lower back lift and arch away from the floor
• Bending at the hips to create the rock instead of keeping the body rigid
• Lifting the head and straining the neck forward

Variations

• Tuck hollow rock with knees bent for an easier lever
• Hollow body hold without rocking as a static option
• Hollow rock with arms by the sides for a shorter lever

FAQ