Hollow Rock

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Prescription:

With lower back touching the ground
Legs straight and tight together with toes pointed
Arms straight and glued to your ears
Start rocking back and forth without allowing the shape to break at any point

Note: If shape breaks you are too extended and still need work

Check out the Hollow Body Progression video for more cues.

Related Movements:

Hollow Body Progression Pt.2

Slide to Hollow

Air Squat Progression Pt.1

One-Arm Push Up Progression

Pistol Progression Pt.2

Pistol Progression Pt.1

Planche Progression Pt.6

Planche Progression Pt.4

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Small size video (320x180px):

<iframe id="embedFrame" webkitAllowFullScreen="true" mozallowfullscreen="true" allowFullScreen="allowFullScreen" src="http://gymnasticswod.com/content/00065?size=small" style="width: 320px; height: 180px" scrolling="no" marginwidth="0" marginheight="0" frameborder="0" vspace="0" hspace="0"></iframe><div><p style="padding:0;margin:0;width: 320px;text-align:center;font-size:0.8em;"><a href="http://gymnasticswod.com/content/hollow-rock" target="_none">Details at GymnasticsWOD</a></p></div>

Medium size video (480x270px):

<iframe id="embedFrame" webkitAllowFullScreen="true" mozallowfullscreen="true" allowFullScreen="allowFullScreen" src="http://gymnasticswod.com/content/00065?size=medium" style="width: 480px; height: 270px" scrolling="no" marginwidth="0" marginheight="0" frameborder="0" vspace="0" hspace="0"></iframe><div><p style="padding:0;margin:0;width: 480px;text-align:center;font-size:0.8em;"><a href="http://gymnasticswod.com/content/hollow-rock" target="_none">Details at GymnasticsWOD</a></p></div>

Large size video (640x360px):

<iframe id="embedFrame" webkitAllowFullScreen="true" mozallowfullscreen="true" allowFullScreen="allowFullScreen" src="http://gymnasticswod.com/content/00065?size=large" style="width: 640px; height: 360px" scrolling="no" marginwidth="0" marginheight="0" frameborder="0" vspace="0" hspace="0"></iframe><div><p style="padding:0;margin:0;width: 640px;text-align:center;font-size:0.8em;"><a href="http://gymnasticswod.com/content/hollow-rock" target="_none">Details at GymnasticsWOD</a></p></div>

Hollow Rock

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