Scaling the Hollow Rock

Hollow Rocks and Holds are a great way to easily build strength and stability in the midline. If you can brace the spine in a meaningful way, under the immense loads of your own extremities (arms and legs), your are vastly more prepared to brace against weights you will be lifting in both CrossFit & Weightlifting. But holding a good hollow is difficult to master. Scaling the hollow rock will help you get the most out of it. It will allow you to work on the skill under fatigue at the end of a session or for longer periods of time. If you do have a strength deficit it can also allow you to practice the hollows without actually having to be able to do one.

In this video we go through a few ways you can scale the hollow hold. all of them still require the underlying patterns that you need for a good hollow, but their difficulties vary greatly. My advice is to find one that is challenging but achievable, and practice it until you can safely move on.

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