Hollow Rock

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Hollow Rock, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Lie on the back, curl the ribs toward the pelvis and choose bent or straight limbs that keep the low back gently grounded.

Execution

- For the hold, stay still and reach long. For the rock, tip from shoulders to pelvis without changing the body curve.

Range, tempo and breathing

- Perform 3 × 15–30 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not flatten into a sit-up, arch the low back or strain the neck. Bend the knees, raise the arms or keep the head down.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.