Reps Only exercise

Hollow Rock form, muscles worked, and workout tracking

The hollow rock is a dynamic progression of the hollow body hold in which the rigid, dished body position rocks smoothly from shoulders to hips, forcing the rectus abdominis and deep core to maintain tension while momentum tries to break the shape. Gymnasts and CrossFit athletes use it to build the enduring midline stiffness required for kipping, handstands, and barbell cycling, since any loss of tension immediately stops the rock.

Hollow Rock illustration

How to do Hollow Rock

  1. 1Lie on your back, press your lower back into the floor, and lift your arms overhead and legs off the ground into a tight hollow body shape.
  2. 2Brace your abs hard, keeping your ribs pulled down and your body rigid from fingertips to toes.
  3. 3Initiate a small rocking motion, rolling from your upper back down toward your hips and back again.
  4. 4Keep the dish shape locked; do not bend your knees, throw your head forward, or let your lower back arch to create the rock.
  5. 5Breathe in short, steady cycles as you rock rhythmically for the prescribed reps, stopping when the shape can no longer be held.

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Track Hollow Rock in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.