Reverse hollow rock (also known as Superman rock) is a bodyweight exercise that can target the lower back, glutes, and hamstrings (posterior chain). Similar to classic hollow rock (except that it is done in a prone position, rather than supine), this exercise is a fundamental movement pattern for establishing endurance and muscle development, isometric strength, and core stability.
What muscles do you work?
Reverse hollow rock (Superman rock) targets the major muscle groups in the posterior chain. The following muscle groups are aimed at performing them, isometric hold variations, or a combination of the two:
- Spinal Erectors (Lower Back)
- Buttocks
- Hamstrings
- Upper traps (hands extended)
5 benefits of reverse hollow rock
Note that many of the benefits are similar in nature to regular hollow rocks, inverted planks, and even back extensions. Therefore, reverse hollow rock, in addition to these exercises, can be an excellent choice for core and lower back workouts for most athletes.
Isometric force
Isometric strength in the lower back (spinal erectors), glutes, and hamstrings (the posterior chain) is key to force production and overall movement, whether under load or in more gymnastic movements. The ability to produce muscle tension and force is critical for the stability of the spine under load and the production of additional force at friction points that require positional intensity (such as squats and deadlifts).
Activation of the posterior chain
As humans, we rely heavily on the posterior chain, as we spend most of our lives in an upright position. The glutes, hamstrings, and lower back contract to aid postural strength and stability during movement and force generation in movements such as squats, jerks, cleans, snatches, jumps, running, etc. Reverse hollow rock can be used as an activation exercise to prepare you for such movements and help people create better muscle awareness and memory by partnering with those muscle groups.
Midline stability
Although this is a posterior dominant exercise, reverse hollow rock can help develop more midline control and stability, especially when combined with regular hollow rock. Increased flexion and extension capabilities (and the ability to resist unwanted forces) is ideal for a well-rounded core.
Muscle development
Reverse hollow rock, while performed isometric, can be a good foundation for muscle development, especially when combined with movements that include concentric and eccentric muscle actions (such as leg raises, GHD, and back extensions).
Scalable regression
In some cases, an individual (or group of individuals) may lack basic strength, movement control, or have limitations predisposed to movements such as GHD, back extensions, and good morning. Reverse hollow rock can be a scalable regression for large groups and beginners as it requires little space and no equipment. Also, the range of motion is much less than other movements, requiring less force in the lower back, glutes, and hamstrings.
How to introduce reverse hollow rock into your routine?
The introduction of reverse hollow rock can be done with a method similar to most isometrics and classic hollow rock. Repetition-based training (number) is a good start, however timed sets may be best, focusing on tension and controlled movement (quality) rather than quantity. Once you have expressed your basic understanding and ability to perform the movement, reps (higher reps) or a combination of timed sets can be performed.
