How to perform Hollow Body Rock (Bodyweight)

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Core · Bodyweight

Hollow Body Rock (Bodyweight)

Also known as: Hollow Body Rock (Bodyweight).

Rocking hollow body

How to perform this exercise

Take a hollow-body position with lower back against the floor and shoulders and legs slightly raised.
Rock gently forward and backward as one fixed curved shape.
Keep limb positions fixed relative to the torso and stop if lower-back contact or control is lost.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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