What muscles does the Hollow Rock work?

The Hollow Rock mainly works the abs.

What equipment do you need for the Hollow Rock?

None: it is a bodyweight exercise.

How many sets and reps of the Hollow Rock?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Hollow Rock?

Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Hollow Rock

From a hollow-body position, rock back and forth while keeping the low back pressed down.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs
Equipment: Bodyweight
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abs, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Hollow Rock work?: The Hollow Rock mainly works the abs.
What equipment do you need for the Hollow Rock?: None: it is a bodyweight exercise.
How many sets and reps of the Hollow Rock?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Hollow Rock?: Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Program it for your clients

Coaches add the Hollow Rock to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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