Hollow Rock
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie on your back with the arms straight overhead and the legs straight and together.
- Press the low back into the floor and lift the arms, shoulders and legs off it into the hollow position.
- Rock back toward the shoulder blades and forward toward the hips, keeping the shape fixed.
- Keep rocking for the prescribed reps. One rock back and forward is one rep.
FORM TIPS
- The shape does the rocking. If the arms or legs swing to keep you moving, the hollow has been lost.
- If the low back lifts off the floor, build the Hollow Body Hold before rocking it.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.