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Hollow Rock

Calisthenics / Intermediate
  • Abs
  • Obliques
0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Hollow Rock - Learn Proper Hollow Rock Form

  1. Step 1: Lay down with your back on the ground and your arms straight back over your head.
  2. Step 2: Tighten up your core so that your lower back is flat against the mat.
  3. Step 3: Raise your feet and arms about 6 inches off of the ground.
  4. Step 4: While keeping your core tight begin to rock forward and backwards. Repeat for the desired amount of repetitions.

Hollow Rock Variations and Hollow Rock Alternatives

  1. Variation 1: Toe Touches

Hollow Rock Tips

  1. Tip 1: Remember to breathe during the exercise.
  2. Tip 2: Keep your core tight the whole time.

Hollow Rock Records and Hollow Rock Statistics from Site Users

Hollow Rock - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsVery Easy
Default AbsIntermediate
Default AbsExpert
Default AbsIntermediate
Default AbsExpert
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Hollow Rock Workout Programs (Workout Plans that use the Hollow Rock)

Workout PlanDifficulty
Thumb Intermediate
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Hollow Rock Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Obliques blue Abs orange

Hollow Rock Equipment


Hollow Rock Training Details

The hollow rock is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the obliques.

The only hollow rock equipment that you really need is the following: . There are however many different hollow rock variations that you can try out that may require different types of hollow rock equipment or maye even require no equipment at all.

Learning proper hollow rock form is easy with the step by step hollow rock instructions, hollow rock tips, and the instructional hollow rock technique video on this page. The hollow rock is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the hollow rock video, learn how to do the hollow rock, and then be sure and browse through the hollow rock workouts on our workout plans page!

Hollow Rock Sports

Hollow Rock Force Type: N/A
Hollow Rock Mechanics Type: Isolation
Hollow Rock Other Names: Hollow Rocks, HollowRocks

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