Hollow-Body Rock
Small forward and backward rocks while maintaining a hollow body shape.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on the back with the arms overhead and the legs together.
- Press the lower back down and lift the shoulders and straight legs.
Do the rep
- Rock toward the shoulders without changing the hollow shape.
- Rock back toward the hips while keeping the legs raised.
- Continue with a small controlled range and lower to finish.
What counts as a rep
One rep rocks toward the shoulders and back toward the hips while the arms and legs stay raised and the hollow shape stays fixed.
One rep rocks toward the shoulders and back toward the hips while the arms and legs stay raised and the hollow shape stays fixed.
Breathing
Breathe steadily through the rocks.
Cues
- Keep one shape.
- Use small rocks.
- Keep the legs together.
Common mistakes
Bending and extending the hips
What you seeThe body folds and straightens to create the rock.
FixHold the hollow shape and reduce the rock size.
A fixed shape distinguishes rocking from a leg raise.
Back arching
What you seeThe lower back arches as the legs lower.
FixRaise the legs slightly and stop if the shape breaks.
The hollow shape controls the trunk through the rock.
Stop the set if
- Stop if you feel sharp pain.
- End the set when the shape changes or the feet touch down.
General educational content, not individual coaching or medical advice.
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