Hollow Body Rock

Execution

1. Brace the core hard and check the hollow shape is solid before you start rocking.
2. Initiate a small rock by driving the upper back slightly further off the mat.
3. Let the rock travel down your body in a smooth wave toward your heels, without letting the lower back arch or the knees bend.
4. Reverse the rock, driving back toward the shoulders, keeping the same hollow shape the whole way.
5. Keep the rocks small and controlled at first, only lengthening the range once the shape stays solid.
6. Stop the moment the lower back lifts off the mat or the shape falls apart, rather than continuing to rock in poor form.

Quick cues

• Keep the hollow shape the whole time you rock.
• Small rocks first, longer later.
• Low back stays glued to the mat.
• Stop the instant the shape breaks.

Common faults

• Fault: The lower back arching off the mat during the rock

  Fix: Shorten the rocking range and rebrace the core until the low back stays glued down the whole way.

• Fault: Using the arms and legs to yank momentum instead of rocking from the core

  Fix: Initiate the rock from bracing the core, keeping the arms and legs passive and just along for the ride.

• Fault: The knees bending during the rock

  Fix: Keep the legs straight and together; if they still bend, regress to a bent-knee hollow hold first.

• Fault: Rocking too fast and too far before control is established

  Fix: Slow down and keep the rocks small until the shape holds solid for the whole set.