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Can The Hollow Body Rock Exercise Lead To Back Pain?

The Hollow Body Rock is a core-strengthening exercise that builds stability, endurance, and control by engaging your entire midsection through a dynamic rocking motion.

Disclosure: The information here is for learning and should not replace advice from a doctor or therapist. If you have back pain or other health issues, talk to a professional before trying new exercises. The Hollow Body Rock is a tough core workout that may not suit everyone, especially if your back is sensitive or injured. Doing it the right way is very important to prevent the risk of injury.

I have a great question from a Fix My Back Pain customer that I wanted to answer for him but then also do a video on it because I think it will end up benefiting you.

The question comes from Selven and what it has to do with the Hollow Body Rock Exercise.

His two specific questions are:

  1. Is the Hollow Body Rock a sit-up or a crunch?
  2. Does Hollow Body Rock cause back pain?

Now, maybe I will take a step back and briefly explain what a Hollow Body Rock Exercise is. However, it’s an exercise that I don’t often do as it puts a lot of strain on my back.

Benefits Of The Hollow Rock Exercise

How To Do The Hollow Body Rock Exercise?

I will demonstrate it to the best I know how to do the exercise.

  1. Lie down with feet together and toes pointed away. And, arms are overhead.
  2. I want to round out the lower back and have the full back rounded. I am going to lift the hands up a bit, and I am going to lift the feet, and I am utilizing my abdominals in order to rock my body back and forth.

That’s how you do the basic hollow body rock exercise.

Important tips:

That’s how you do the basic hollow body rocks exercise.

Shane McLean, a certified personal trainer, explains that the hollow rock exercise is a simple but powerful way to strengthen your core.

He says it helps build strong abs and improves your ability to keep your spine stable during movement.

Shane says this exercise makes your body stronger and better balanced. Moreover, it helps you do other moves, like squats, deadlifts, and overhead presses, with better form.

The hollow rock makes your core stronger and steadier, which is super important.

Whether new to working out or already have experience, adding the hollow rock to your routine can help you build more balance and strength.

Now, answering Selven’s specific questions:

Is The Hollow Body Rock Exercise A Crunch Or A Sit Up?

Well, it’s neither one of them.

It is a gymnastics conditioning exercise that targets the lower abdominals. Gymnastics has given rise to this exercise, and it has become quite popular of late due to the rise of Cross Fit since gymnastics is a component of Cross Fit.

Does The Hollow Dody Rock Exercise Lead To Back pain?

— And the quick and simple answer to that is YES.

Most people have poor technique when performing this exercise, and as a result, it increases the chance of injury. That is why I believe this is a difficult exercise for the average person.

Summarizing what my advice would be when it comes to the Hollow Body Rock exercise is, if you have had back pain or if you have back pain, it is an exercise that puts lots of load on the spine and increases the risk of back pain, back injury, and back flare up.

I would advise you not to do it if you have back pain or old back injury.

If you want to give it a try or master the exercise, just make sure you get good coaching and guidance on it.

There you go Selven, thank you very much for the two questions when it comes to the Hollow Body Rock exercise.

Interestingly, the Hollow Rock Exercise has been incorporated into strength training programs for individuals with cerebral palsy [1] (CP).

A recent study used this exercise as part of a program to improve trunk stability and core strength in young people with CP.

By strengthening the core, participants enhanced their posture, balance, and walking ability. However, it also emphasizes the importance of proper form, especially for those with pre-existing conditions.

Hollow Rock Variation Exercises

1. Bent-Knee Hollow Rock

2. Hollow Hold Position

This rocking hollow body hold adds a gentle motion while still focusing on holding the position.

Jane McGuire tried incorporating Hollow Body Holds into her routine.

She experienced both challenges and rewards. She committed to doing them for three minutes every day for a week.

While maintaining good form proved tough initially, she noticed a stronger core and better workout control by week’s end. Her key takeaway? Start slow and prioritize techniques to protect your back.

Echoing Jane’s sentiments, Philip Stefanov, a personal trainer and strength coach, emphasizes the value of the hollow hold as a key exercise for building core strength and enhancing spinal stability.

He stresses the importance of gradual progression and proper form to maximize its benefits and prevent injury.

Stefanov warns against common mistakes like letting the lower back arch, holding your breath, or advancing too quickly, as these can reduce the exercise’s effectiveness or lead to injury.

He encourages steady improvement and consistency to strengthen deep core muscles and prepare the body for more advanced movements.

3. Single-Leg Hollow Rock

Begin a gentle rocking motion by slightly lifting and lowering your extended leg while rounding your upper body forward. Repeat the movement. Complete 10 repetitions on each side.

If you want a more challenging movement, lift your leg higher without holding your knee.

Jeff Cavaliere, a certified strength coach and former Head Physical Therapist for the New York Mets, recommends the hollow rock exercise as one of the best for building a strong and stable core.

Cavaliere explains that it works by keeping your abs under constant tension, helping to improve strength, endurance, and control.

He stresses the importance of doing the exercise with proper form and adjusting it to your fitness level to stay safe and get the best results.

Hollow Rock Alternative Exercises

1. Forearm Plank

2. Dead Bug

For this exercise, you can use weights.

To make this exercise easier, perform this without weights.

3. Bird Dog

4. Leg Raises

5. Russian Twists

For this exercise, you can use light weights.

If this exercise is too challenging, perform this without weights.

6. Lying Toe Touches

Back Benefits of Hollow Rock Variations and Alternatives

  1. Strengthen and Support Your Spine – Exercises like bent-knee hollow rocks, dead bugs, bird dogs, and leg raises [2] help the muscles that keep your spine steady and strong.
  2. Gentle on the Back – Exercises like dead bugs and bird dogs therefore help your core and back work together better, making everyday movements easier and safer.
  3. Reduce Back Strain – Exercises such as hollow holds, single-leg hollow rocks, and leg raises focus on keeping your back flat and aligned, avoiding discomfort or injury.
  4. Improve Flexibility and Movement – Russian twists and lying toe touches strengthen the muscles used for twisting and stretching, while also loosening stiff back muscles.
  5. Build Core and Back Teamwork – Exercises like dead bugs and bird dogs, for example, help your core and back work together better, making everyday movements easier and safer.

These exercises are simple, safe, and effective for building a stronger, healthier back. 

This is Rick Kaselj from ExercisesforInjuries.com and FixMyBackPain.com.

If you are on the road to recovery with your back pain and you are looking to make your back stronger, I would recommend Indestructible Back.

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This is Rick Kaselj from ExercisesforInjuries.com saying take care and bye-bye.

Rick Kaselj, MS

FAQs

What Is A Hollow Rock Workout?

It’s a core-strengthening move where you lie on your back, lift your arms and legs slightly off the floor, and rock gently back and forth like a banana. It helps build strong abdominal muscles but can be tough on your lower back.

What Are The Benefits Of The Hollow Rock

-Builds strong belly muscles.

-Helps you stand and sit straighter.

-Teaches your body to move better.

-A strong core helps protect your back.

-Prepares you for harder exercises. 

Is the Hollow Hold a good exercise?

Yes! The Hollow Hold is a simpler version of the Hollow Rock. It helps you build core strength without moving, which is easier on your back.

How Long Should You Do The Hollow Hold For?

Start by holding it for 10–20 seconds. As you get stronger, try to hold it for up to 30 seconds.


(1) Valadão, P., Piitulainen, H., Haapala, E. A., Parviainen, T., Avela, J., & Finni, T. (2021). Exercise intervention protocol in children and young adults with cerebral palsy: the effects of strength, flexibility and gait training on physical performance, neuromuscular mechanisms and cardiometabolic risk factors (EXECP). BMC Sports Science Medicine and Rehabilitation, 13(1). https://doi.org/10.1186/s13102-021-00242-y

(2.) Gentil, P. (n.d.). The active straight leg raise test and lumbar spine stability. Retrieved from https://www.paulogentil.com/pdf/The%20Active%20Straight%20Leg%20Raise%20Test%20and%20Lumbar%20Spine%20Stability.pdf

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