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Proper Form For Hollow Rocks

With the hollow rock, I see so many form faults & inefficiencies on a daily basis when coaching.👇🏻

✖️ Shoulders on the ground

✖️ Lower back raised

✖️ Arched spine

✖️ Legs are bent & not together


What I want to see in a proper hollow rock position is. 👇🏻

✔️ Shoulders off the ground

✔️ Lower back pressing into the ground

✔️ Core engaged

✔️ Legs straight & together


If the hollow rock position is challenging for you, try out the appropriate scaled version & build up! If you have any questions you can drop me an email at


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