Hollow rocks are an excellent exercise for developing a strong and stable core that can be used across a wide range of ability levels. No matter where you are at in your fitness journey, your core should be the foundation you build upon. A weak core will resonate negative effects into all other areas of the body. This type of exercise can teach us to use proper midline stability and control which in turn allow us to withstand loading, resist rotational forces on the spine, and create tension to assist in movements like squat, pulls, presses, and explosive movements.

How to Perform Hollow Rocks

The hollow rock is a more difficult and dynamic progression of the hollow hold. If you are just starting out the hollow hold will be a more appropriate exercise (steps 1-3 only). The movement requires a high degree of abdominal engagement and strength, as well as the coordination necessary to move both the upper and lower body without excess hinging at the hips and shoulders.

Step 1: Lie down with your back to the floor and arms extended overhead.

This is also called a supine position.

Step 2: Keeping the arms extended overhead, extend the legs and press them closely together.

This can be accomplished by squeezing the quads.

Step 3: Engage your abdominals/core, bringing both the arms and legs up off the ground.

Try to bring both arms and legs off the ground by roughly the same distance. This is the hollow hold position. If you are a beginner, simply try to hold this pose for 15-30 seconds at a time while keeping your abdominals engaged. Once you have mastered this hold move on to the rock in step 4.

Step 4: Begin rocking back and forth in line with the body.

Avoid hinging at the hips and shoulders, working to keep the body in the same “hollow” position throughout the movement. In other words, your entire body should remain rigid from your fingers to your toes as you complete the movement. Your heels should dip slightly as your shoulder blades lift off the floor. Try to complete 3 rounds of 15-30 seconds.

For a video demonstration check out this link: https://www.youtube.com/watch?v=p7j02V1fIzU