Hollow Rocks - Neck Soreness

When I do Hollow Rocks my neck will be sore afterwards.  I know I am doing something wrong, because I did Hollow Rocks in Crossfit and never experienced any issues.  Any suggestions to help me course correct?

Hi Charlie,

I recommend submitting a form check. Providing us with a visual will help us to give you more accurate feedback.

In a Hollow Body Hold & its variations, the neck flexors produce flexion to neutralize the extension caused by gravity & therefore keep your neck in a neutral position. There is nothing wrong with feeling your neck flexor muscles working as long as your overall form is correct & you do not have neck pain.

In a Reverse Body Hold, it is the opposite. The neck extensors produce extension to neutralize the flexion caused by gravity & therefore keep your neck in a neutral position.

Generally speaking one of the most common error it is to begin the rock with the neck by flexing it to the sternum. Ideally, the neck and as a consequence, the spine should be held in a neutral position.