The essence of CrossFit is that it is a “core to extremity” strength and conditioning program. Core strength is imperative to the health of your joints, posture, and breathing.
The practical application is that every movement initiates with midline stability. You can squat, deadlift, clean, snatch, press, or even perform basic gymnastics like pullups or pushups without a tremendous amount of core strength.
The hollow rock should be your go to core strengthening exercise at home. If a hollow rock is a little difficult for you, it is scalable.
1. Start with a plank on your elbows and toes with your feet together and shoulders directly over your elbows. Try holding for 30 seconds.
2. Now try a plank with a reach. Start in the plank position as described above. Then slowly, and without moving the rest of your body, reach one arm straight out in front of you before returning your elbow to the floor. Try 5 slow repititions on each side without taking a break.
3. A hollow rock hold. In the hollow rock position, make sure your shoulders are not touching the floor, and that your arms are covering your ears. On your back, lift legs and butt, and arms an shoulders off the floor into a static hold. At this point only your mid to lower back should be in contact with the floor and maybe the top of your glutes. First try holding this position for 10-20 seconds at a time and gradually increasing.
4. If you’ve mastered those you’re ready for the full hollow rock. In the HR position. Try rocking back and forth slowly without moving your arms or legs. Try 20 reps without rest.
Good luck!
