Hollow Rock Progression

This video demonstrates a progression through the hollow body rock.

Major takeaways:

Progress from large rocks to smaller rocks to learn progressively increase the concentric propulsion of the rock.

Start with hands on shins for support

Progress to hands at side

Progress "inch by inch" to arms overhead and legs fully extended

Maintain an abdominal and hip extensor connection throughout each progression. If this connection cannot be maintained, do not progress.