Hollow Body Rocks Strength Standards

Understanding Your Hollow Body Rocks Strength Score

Your Hollow Body Rocks score is the number of strict reps completed in one continuous set. Enter the total number of strict reps completed in the continuous set; do not combine separate sets. The calculator compares that result with the standards for the sex, age range, and bodyweight you select.

The score is useful only when every attempt follows the same movement standard. Begin the attempt from this position: a hollow body position with lumbar spine pressed down, shoulder blades and straight legs clear. Rock from shoulders toward hips and back to the starting balance point while preserving the same hollow shape; one complete forward-and-back cycle is one rep.

Count the result this way: score total reps only; do not aggregate separate sets or substitute another side-count convention. Lumbar arch, knee bend, limb position changes to create momentum, heels or shoulders resting between rocks, shortened cycle, hand push, or assistance. Retests use the same apparatus, setup, range, side order where applicable, and counting or timing rule.

Hollow Body Rocks Strength Standards

These are Endura’s standards for comparing consistent Hollow Body Rocks attempts. They are exercise-specific practical benchmarks, not population averages.

How Endura set these standards: The approved Hollow Body Rocks model defines Novice, Intermediate, Advanced, and Elite strict-repetition benchmarks for men and women in five age groups. Each exact threshold and tier boundary is checked against the calculator before publication.

The tables organize Hollow Body Rocks standards by sex and age. Compare your strict reps in one continuous set with the Novice, Intermediate, Advanced, and Elite columns. A result below the Novice threshold is classified as Beginner.

Men — Hollow Body Rocks Standards

Women — Hollow Body Rocks Standards

For example, men age 20-29 reach Intermediate at 18 reps, Advanced at 32 reps, and Elite at 50 reps. Women age 40-49 reach those same levels at 11 reps, 20 reps, and 31 reps. These examples come directly from the table values above.

Use the calculator to apply your exact inputs, place your result in the correct level, and see the next target without doing the table lookup yourself.

How the Hollow Body Rocks Calculator Works

The calculator uses your sex, age group, bodyweight, and total strict reps from one continuous set. Enter the strict reps completed in one continuous set; do not combine separate sets. It compares that score with the exercise-specific Novice, Intermediate, Advanced, and Elite thresholds. Because higher is stronger for this test, more valid reps can move the result to a higher level.

The result shows your standards level, entered score, the sex and age group used, and your next target. An exact threshold counts as the higher level. Using the men’s age 20-29 reference row, 18 strict reps is Intermediate and Advanced begins at 32 strict reps, making the next target 14 additional strict reps. The calculator handles the tier lookup and target math automatically.

The calculator cannot inspect your attempt. It assumes the number entered follows the Hollow Body Rocks Testing Rules. If the attempt became invalid before you stopped, enter only the valid reps completed before the first invalid rep.

Hollow Body Rocks Testing Rules

Use one continuous set and record the total number of strict reps. The calculator compares the number you enter with the Hollow Body Rocks standards, but it cannot verify how the attempt was performed. Use the exercise-specific requirements below before entering a score.

Hollow Body Rocks Testing Checklist

What Counts and What Does Not Count

Enter only the exact Hollow Body Rocks test described in the checklist. The examples below separate that test from common substitutions that use different loading, assistance, range, position, equipment, or counting rules.

When a call is borderline, stop the score before the first invalid rep and enter only the valid total. That keeps Hollow Body Rocks results useful for comparison over time. Apply the same checklist every time you retest.

Elite Hollow Body Rocks Strength Levels

Elite begins when your total strict-rep score meets or exceeds the Elite threshold for the applicable sex and age group. Because the tier boundary is lower-inclusive, a score exactly equal to the threshold counts as Elite. The table shows every public Elite starting point for Hollow Body Rocks.

An Elite result still has to follow the same Hollow Body Rocks Testing Rules; if the attempt became invalid earlier, use only the valid reps completed before the first invalid rep. After Elite, the calculator can show a separate rep stretch target when one is available, but that target does not replace or redefine the Elite threshold.

Milestones and Next Targets

Your next Hollow Body Rocks target is the first strength-level threshold above your current valid rep score. The calculator uses your selected sex, age group, bodyweight, and strict reps in one continuous set, subtracts your result from that threshold, and shows the exact additional strict reps needed.

The table shows the complete jumps between level starting points for the age 20–29 reference group; your personal gap may be smaller because it begins from your current result rather than the previous level’s minimum.

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