Hollow rocks look simple; that is until you sit down, try one on and realize you have the same one force in the core of a mollusk.
You will need the whole body tension to withstand the load and rotational force on the spine, which will affect more important movements such as the back squats, deadlift, the overhead and explosive movements like lo snatch and clean and jerk.
Let's find out chow to perform hollow rocks correctly, the muscles involved and the benefits!
Index
Running hollow rocks
The beauty of this exercise lies in its simple execution, even if in reality it is not as simple as it seems; the execution of the hollow rock is divided into two phases:
Setting:
- Lie on the floor with your feet together and bring them 4-6cm off the ground
- Bring your arms up so your biceps are close to your ears
- Press your back to the floor, contract your core and lift your arms and legs off the ground,
Execution:
- While in the full hollow position, rock forward while continuing to keep your arms and legs suspended
- When you feel comfortable in the position, increase the range of motion of the swing
- Be sure to maintain constant core tension (hands and heels must not touch the ground).
Benefits hollow rocks
There are two important benefits to performing hollow rocks, which mainly transfer to more complex force movements:
- Midline Control: many abdominal movements require a flexion of the spine; hollow rocks are unique in that they force you to keep the column in a neutral position while maintaining the position. The neutral position of the spine is essential for performing movements such as squats, overheads and deadlifts
- Prerequisite for other complex movements: the hollow rocks test not only the strength of the core, but also the ability to balance and stability; this has a positive impact on more complex exercises, such as pull ups, handstand push-ups e dips.
Muscles involved 
The hollow rocks they mainly train the anterior chain, that is, the muscles of the front part of the body; these are abs, hip flexors and quadriceps.
Let's see in detail:
- Rectus abdominis: it is the muscle that forms the six-pack and its main function is to flex the torso forward
- Oblique abdominals: they are located on both sides of the medial trunk and are involved in rotation and anti-rotation
- Hip flexorsTheir mobility plays a key role in enabling squats and deadlifts
- Quadriceps: hollow rocks train the rectus femoris, the only quadriceps muscle that crosses the knee and hip joint.
Hollow rock alternatives
If you don't like hollow rocks or want to vary your training schedule, you can choose one of these equally effective options:
- V-ups: position similar to that of the hollow rocks, but the arms are raised and lowered continuously
- Extended front plank: planks are very difficult, but extended ones are even more difficult; in fact, you have to stretch your arms forward to put even more tension on the core
- Bodysaw: this variation of the plank involves the addition of a forward movement to decrease the stability of the body and increase the effort of the core.
Do you perform hollow rocks in your workouts? Let us know in the comments!
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