How to do the Hollow Rock, step by step
- Get into a hollow hold with your arms and legs straight.
- Tighten your whole body.
- Rock back onto your shoulder blades.
- Rock forward toward your butt.
- Keep the same shape through every rock.
Common mistakes and how to fix them
- Shape folding openyour body stays one solid banana.
- Moving from the legsdrive the rock from full-body tension.
- Lower back cavingbrace harder or use an easier position.
How to scale the Hollow Rock
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hollow Hold
- Hollow Rock with bent knees
- Arms by your sides
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.