Master HOLLOW ROCKS
Master the hollow rock with these 4 moves. Firstly the hollow rock is a great progressional movement to engage the abdominals and strengthen the core. The movement relates to and will improve many movements you may do in your training such as handstands, pull ups, press ups and muscle ups just to mention a few. Key points for hollow rocks - Contract your abdominals with your hips in a posterior pelvic tilt (squeeze your bottom) and push the lower back into the ground. Doing this puts your body in a hollow, or banana shaped position, hence the name. Your bum and lower back is the only part of the body in contact with the floor. Your shoulder blades and legs shouldn’t be touching the floor, your heels should hover just a couple inches off the ground and your arms should be extended straight overhead. Check out the 4 progressional videos/exercises above and learn how to start building the hollow body position to gain the necessary core strength.
Use the video below for the movement demonstration but refer to the description below for sets, reps and exercise cues.
1: Dead bug variations The set up - Knees at 90 degrees, lower back in contact with the floor, rib cage pushed down and chin tucked. Start by slowly extending one leg forward and one arm back in the opposite direction. Don’t let your back leave the floor by activating your abs. Eventually progress to extending both legs forward towards the ground for a full dead bug. Working reps 5 - 10 quality repetitions.
2: Wall dead bug The set up - Knees at 90 degrees, lower back in contact with the floor, rib cage pushed down and chin tucked. The idea is to push your arms into the wall to build more tension in your body. Push the arms as hard as you can into the wall your core should be on fire. Working 45 - 90 seconds
3: Straight leg dead bug The set up - Legs straight, lower back in contact with the floor, rib cage pushed down and chin tucked. This is great to try if you struggle with hamstring flexibility. Focus on fully extending your legs throughout the movement. Do not let the lower back leave the floor by activating your abdominals and quad. Working reps 10 - 20.
4: Dish The set up - Legs fully extended couple of inches from the floor, lower back in contact with the ground, rib cage pushed down and chin tucked. Start with the arms by the side of the hips with the palms facing the ceiling. Eventually progress to fully extending the arms up overhead. Working 30 - 60 seconds.