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

Hollow position maintenance
Lower back contact with floor
Rocking amplitude and control
Core engagement monitoring
Body line and alignment

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