Step by step instructions, muscle activation and variants for the Weighted Bottle Hollow Rock.
The Weighted Bottle Hollow Rock is an advanced core exercise performed by holding a water bottle overhead in a hollow body position and rocking back and forth in a controlled arc. Adding the bottle increases the lever arm and demands greater total-body tension to maintain the shape.
Common mistakes content is coming soon.
The Weighted Bottle Hollow Rock is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.