core intermediateAI Tracked

Hollow Body Rock

Hollow body position while gently rocking. Builds the anti-extension core strength needed for gymnastics. Effectively targets the core. Builds functional strength. Progressively overloadable.

How to Do Hollow Body Rock: Step by Step

  1. Maintain proper form throughout
  2. Control the movement
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight
  • Rushing reps without control
  • Not using full range of motion

Hollow Body Rock Tips

  • Start lighter to master form
  • Focus on the core working
  • Control both phases of the movement

Muscles Worked

core
Equipment No equipment needed
Tracking Timed

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