Hollow Rock Core Control
hollow rock core workout
3 rounds for quality
8-12 controlled Hollow Rock reps
8 controlled Hollow Hold reps
Rest 45 sec without losing position
Bodyweight
Hollow Rock — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The hollow rock takes the static hollow hold and turns it into a dynamic gymnastics drill. The athlete maintains the hollow body position while rocking gently backward and forward without losing lumbar contact or body tension. In CrossFit gymnastics, hollow rocks teach athletes how to keep tension through movement, not just while holding still. That makes them one of the most direct accessory drills for improving kipping mechanics, bar control, and overall midline integrity.
Quick answer
The hollow rock takes the static hollow hold and turns it into a dynamic gymnastics drill. Use Hollow Rock for controlled trunk work and end the set before the lower back or pelvis loses its intended position.
Curated demonstration
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The Hollow Rock
CrossFit · reviewed 2026-08-06
Muscles Worked
Rectus abdominisTransverse abdominisHip flexors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Hollow Rock trunk-control work for rectus abdominis and transverse abdominis that supports lifting, gymnastics and posture without relying on fast, loose repetitions. |
|---|---|
| Avoid if | Avoid or scale Hollow Rock if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: arching the lower back during the rock. |
| Scaling | Bent-knee hollow hold, static hollow hold, or tucked hollow rocks. |
How to Do the Hollow Rock
1
Set up in a strong hollow hold with lower back pressed to the floor.
2
Use a small shift of body weight to rock toward the shoulders.
3
Rock back toward the hips while keeping the shape unchanged.
4
Keep the movement smooth and controlled — no flailing.
Common Mistakes
✕
Arching the lower back during the rock.
✕
Using momentum from the arms or legs instead of trunk tension.
✕
Making the rocks too large and losing the position.
Coaching Tips
✓
If you lose the hollow, regress to a static hold immediately.
✓
Small rocks with perfect shape are far better than large sloppy rocks.
Scaling Options
Easier / Beginner
Bent-knee hollow hold, static hollow hold, or tucked hollow rocks.
Harder / Advanced
Longer rock sets, arms fully overhead, or weighted hollow rocks.
Training Examples
Train Hollow Rock with a Clear Purpose
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Hollow Rock Trunk Finisher
hollow rock finisher
Every 90 sec x 5 rounds
8-12 controlled Hollow Rock reps
20 sec easy breathing reset
Stop before the lower back compensates
Frequently Asked Questions
What is the difference between a hollow hold and a hollow rock?
A hollow hold is static, while a hollow rock adds movement without changing the body shape. That added movement makes it more specific to CrossFit gymnastics and kipping drills.
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