Moves/Hollow Body Rolls

Hollow Body Rolls

ID: 498

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Exercise Types:
Core Resist, Dynamic
Contraindications:
Ankle/Calf Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Hips and shoulders should remain in the same plane throughout.
  3. 3. Maintain even pressure through both feet or both hands — no leaning to one side.
  4. 4. Foot width affects stability; narrower feet increase the anti-lateral demand.

Regression:

Reduce the lever arm — bring the load closer to the body. Widen the stance for more base stability.

Progression:

Increase the lever arm or add external resistance. Introduce a perturbation to make the hold reactive.

Common Problems:

Position breaks down before the set ends — reduce time or load and rebuild gradually.