strength · bodyweight
Hollow Rocks
Rock back and forth in a hollow position — savage core drill.
3 × 20–30 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
core
Also works
—
How to do it
- Get into a hollow hold.
- Rock forward and backward as one rigid unit.
- Keep lower back pressed to the floor.
- Maintain a smooth, controlled rhythm.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation