Hollow Body Rock
The Hollow Body Rock is a hollow body variation and front lever progression. It's a full body exercise but especially taxes the transverse abdominis due to the intense strength needed to hold the shape of a full hollow body while rocking.
- Type Of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Intermediate
- Equipment: Body Only
Hollow Body Rock
- Lie on your back with your legs extended in front of you and arms straight overhead.
- Engage your abs to press your lower back firmly into the ground and lift your legs just off the ground.
- Simultaneously bring your shoulder blades off the ground and do not allow your lower back to lose contact with the floor.
- Initiate the rock by contracting your core (not by flicking your legs), coming slightly forward to your sit bones, but not pausing there.
- Then, rock back to just below your shoulder blades before contracting again to begin the second rep.
- Keep your hip angle the same as you rock forward and backward for reps.
- Keep your belly button pulled to your spine, biceps by your ears, and legs completely straight for the entire set.
- In the video, notice the smoothness of this athlete’s rock.
- If you cannot hold this position while rocking, use any of the Hollow Body alternative positions that allow you to rock smoothly along your lower back.
- Exercise: Bent Hollow Body Hold
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Straddle Hollow Body Hold
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
