How to Do the Perfect Hollow Body Rock (Complete Guide)
Want to master the hollow body rock — the gymnast's secret to core strength? You're in the right place.
Perfect Hollow Body Rock Technique
The hollow body rock is a dynamic core exercise that builds the foundation for advanced gymnastics skills while strengthening your entire anterior chain. ChAIron's AI coaching ensures perfect hollow position and rocking technique.
Step-by-Step Form Guide
- Hollow Position:Lie on your back and press lower back to floor, lifting shoulders and legs
- Arms Extended:Keep arms straight overhead, in line with your torso
- Rocking Motion:Initiate small rocking motions forward and backward
- Maintain Position:Keep hollow body shape throughout the rocking movement
Common Mistakes to Avoid
- Lower back arching off the floor
- Rocking too aggressively
- Losing hollow body position during rocks
- Neck strain from improper head position
- Not engaging core properly
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Hollow position maintenance
- Lower back contact with floor
- Rocking amplitude and control
- Core engagement monitoring
- Body line and alignment
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
.png)
.png)