Hollow Rock
Also known as: Hollow Body Rock, Hollow Rocks
CoreIsometric
Track Hollow Rock in SmartWorkout and watch your numbers go up
Log sets, weights and progress for free, with no workout limits.
Description
Hollow rocks train the abdominals to hold a curved body shape while you rock on your back. Lift your shoulders and straight legs, reaching your arms overhead and keeping your ribs tucked. Rock between your upper back and hips as one unit, maintaining the same shape without rolling onto your neck.
How to Perform
- Lie on your back with your legs straight and your arms extended overhead.
- Press your lower back firmly into the floor by gently tucking your pelvis and tightening your abdominal muscles.
- Lift your shoulders, arms and legs slightly off the floor, keeping your body in a curved hollow position.
- Keep your ribs pulled down, your chin slightly tucked and your legs together.
- Rock smoothly from your upper back toward your hips, using your core to control the movement.
- Keep the range of motion small and controlled, then continue for the prescribed repetitions or time.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- First practise holding the starting shape still before adding movement.
- Keep both legs together so they act as one balanced lever.
- Keep your arms closer to your torso to make the exercise easier.
- Take short breaths while keeping your abdomen engaged.
- Use a thin exercise mat for a consistent contact surface under your back.
Common Mistakes
- Arching the lower back and losing the hollow shape.
- Changing the arm position as you rock instead of holding one consistent shape.
- Starting the rock by swinging the arms or legs rather than rocking as one rigid unit.
- Rocking too far onto the neck.
- Using a large, uncontrolled rocking range.
- Relaxing at either end of the rock.
Recommended Exercises
Explore exercises related to Hollow Rock for abs training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
