Hollow Rock
How to Do It
Get into a hollow dish position (low back pressed, shoulders and legs lifted, arms overhead). Maintaining that rigid shape, rock the whole body back and forth as a unit using a small drive, without letting the dish change. Keep the low back from arching throughout. Continue for the prescribed reps or time.
Why It Works
Adds dynamic movement to the hollow hold while demanding the core keep the rigid dish shape; the rocking challenges the trunk to maintain anti-extension stiffness under momentum, building robust whole-body core control.
Hockey Transfer
Builds the ability to keep a stiff, braced trunk while the body is moving and being jostled — relevant to maintaining force transfer and posture during dynamic skating and contact, not only in static positions.
Coaching Cues
- "Keep the dish, rock as one piece"
- "low back stays down"
- "rock from the shape, not the hips"
Common Mistakes
Losing the hollow shape (arching or folding); rocking the hips/legs separately; holding the breath
Progression / Regression
arms fully overhead or hold a light DB
tucked hollow rock (knees bent)
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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