Arch Rocks

Description:

The Arch Rock is a variation of the arch hold.  It is an exercise utilized by many athletes to strengthen and increase the endurance in the core.  In order to get the most out of this exercise, maintain tight legs and keep them glued together during the rocking phase.  A common problem for many is knees bending when rocking.  This can be minimized by actively engaging the glutes.  Scale by performing the arch arch hold.

Process:

• begin in a prone position with arms overhead
• without bending or splitting legs, arch back to lift legs, chest, and arms off the ground
• keep head in line with your arms and rock back and forth