Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Hollow Rock is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
Rectus abdominisTransverse abdominisHip flexors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep hollow rock mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Hollow Rock in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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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