How to Do
How to Do Hollow Rock Hold
The hollow rock hold should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the hollow rock hold.
Beginning
Beginning Exercise with Hollow Rocks
1. Swing your arms back and forth in a controlled motion while keeping your back arched.
2. At all times, keep your legs at the same angle.
3. Keep your core in a constant state of tension.
4. Your hands and heels should never contact the earth.
5. Reduce the range of motion if you feel any strain in your lower back.
Movement
Exercise with Hollow Rocks Movement
1. Take a deep breath and brace your core and glutes.
2. Lie facedown on the floor with your feet together, four to six inches above the ground.
3. Raise your arms overhead until your biceps are parallel to your ears.
4. Tuck your chin to keep your spine in a neutral position.
5. Gently rock forward and back while keeping your arms and legs suspended above the floor in the powerful hollow position.
Benefits
Exercise with Hollow Rocks Benefits
During sports and everyday motions, the hollow hold helps to strengthen the muscles that stabilize your lower back. Glute, hip flexor, and abdominal muscles that are evenly strengthened help keep your spine in normal alignment and prevent stress on the vertebrae and discs.
Exercise Aliases
Hollow Body Rock, Hollow Rock Crossfit.
