CoreBW
A dynamic progression of the hollow hold where the rigid hollow shape is rocked back and forth along the spine, requiring the anti-extension brace to be maintained through continuous movement rather than a static position.
Demo: GymnasticBodies
Sets
3
Reps
10-20 rocks
Rest
1 min
Contraindications
Master the static hollow hold for 30+ seconds before attempting the rock.Setup
Set up in a full hollow body position with arms overhead and legs extended.
Execution
- 1Lock the hollow shape exactly as in the static hold
- 2Initiate a small rocking motion by shifting weight toward the head, then toward the feet
- 3Keep the shape completely rigid — the whole body rocks as one unit
- 4Do not let the knees bend or the arch break at any point
- 5Control the rock, don't let momentum take over
Key cues
- Rock as one solid piece, no bending at the hips
- Low back stays sealed to an imaginary floor line
- Small controlled rocks, not wild swinging
- Exhale on the rock toward the feet
Common faults
- Bending at the hips during the rock, breaking the hollow shape
- Losing the shape and arching the back to generate momentum
- Rocking too big and too fast, sacrificing control
- Neck tension from over-gripping the position
Tweaks
- Reduce rock amplitude if form breaks down
- Add ankle weights for advanced loading
- Pair with hollow-to-arch (superman) transitions
Regressions
Progressions
Muscles
Primary: Rectus Abdominis, Transverse Abdominis, Hip Flexors
Secondary: Quads, Lats
Notes
ANTI-EXTENSION, dynamic variant. Classic CrossFit/gymnastics conditioning staple.
Sources
Attribution: Gymnastics Strength Training (GST) canon