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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.๐Ÿ‘‡๐Ÿป

โœ–๏ธ Shoulders on the ground

โœ–๏ธ Lower back raised

โœ–๏ธ Arched spine

โœ–๏ธ Legs are bent & not together

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What I want to see in a proper hollow rock position is. ๐Ÿ‘‡๐Ÿป

โœ”๏ธ Shoulders off the ground

โœ”๏ธ Lower back pressing into the ground

โœ”๏ธ Core engaged

โœ”๏ธ Legs straight & together

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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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