The hollow body rock is one of the most fundamental yet challenging core movements in gymnastics and functional fitness. It doesn’t just work your abs it teaches you how to stabilise the spine and transfer force efficiently through your whole body.
In this challenge, your mission is to complete 100 hollow body rocks in total. You can break them into sets, but quality trumps quantity. Every rep should be tight, controlled, and under tension.
“If your spine isn’t solid, your strength has a ceiling. The hollow body builds from the inside out.” — RB100.Fitness
Challenge Format
- Reps: 100 hollow body rocks
- Standard: Legs straight, arms extended overhead, feet and shoulders off the ground, controlled rocking motion
- Scaling Options:
- Bend knees slightly to reduce load
- Perform 5×20 or 10×10 reps
- Add holds between rocks to increase intensity
This movement is often used as a core primer in advanced gymnastics, CrossFit, and calisthenics programs for good reason.
Why It Works
The hollow body rock activates:
- Transverse abdominis (deep stabiliser)
- Rectus abdominis (six-pack)
- Hip flexors
- Quads and shoulders (due to static tension)
But more importantly, it teaches total-body tension. That skill transfers directly into Olympic lifting, kettlebell work, and running posture.
And because it’s all bodyweight, you can do it anywhere just grab a mat and get tight.
Progressions & Pairings
- Start with static holds (20–30s), then add rocking motion
- Pair with #65: Russian Twists for full core engagement
- Add to EMOM with burpees or push-ups to develop fatigue resistance
- Combine with #73: Plank Reaches or #74: V-Ups to build a full core circuit
Recovery Tips
- Breathe behind the brace
- Don’t rush the movement slow, tight rocks are more effective
- Use foam rolling or #30: 100 Minutes of Weekly Mobility to balance tension and recovery
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