MovementsGymnastics
Hollow Rock
Also known as: Hollow Hold · Hollow Body Hold · Hollow Body
The gymnastics midline position: lower back pressed flat, ribs down, arms and legs held off the floor. Rocking it back and forth proves you are actually holding the shape rather than resting on your spine.
Hollow RockGymnastics
The standard
A valid rep or hold keeps the lower back in contact with the floor, the shoulders and heels off it, and the body rocking as one rigid piece rather than folding in the middle.
How to do it
- 01Lie flat and press the lower back down into the floor before anything lifts.
- 02Draw the ribs toward the hips so the front of the torso is switched on.
- 03Lift the shoulders and the heels a few centimetres, arms reaching past the ears.
- 04Hold that shape, then rock from shoulders to hips using the whole body as one unit.
- 05Stop the set the moment the lower back lifts away from the floor.
Common faults
- · A gap under the lower back, which means the position is lost even if it looks right.
- · Bending at the hips so the rock becomes a fold.
- · Ribs flaring up and the shoulders shrugging toward the ears.
- · Holding the breath rather than breathing shallow through the hold.
Scaling & progressions
- · Tuck the knees and keep the arms by the sides for a much shorter lever.
- · Hold the shape without rocking until the position is solid.
- · Raise the arms overhead only once the back stays flat with them by the sides.
- · Break long holds into repeated short ones rather than losing the position.
Coaching tips
- · This position is the shape of a kipping pull-up and a toes-to-bar, so it pays twice.
- · If the back lifts, drop back a level: there is no partial credit for a broken hollow.
- · Ten honest seconds beat a minute of arching.