Be Athletic - Stay Mobile - Embrace Life
Welcome to Hollow Rock Fitness
Hollow Rock Fitness is a Personal Training studio in Riverhead offering PT sessions for individuals or small groups and a variety of group sessions. We are a community made up from people of all ages and all walks of life and we are united by one goal - to improve ourselves! Whether that means strength, fitness, mobility, health, specific sport training, overcoming injury or simply gaining confidence, we can help you to achieve your goals.
Take the first step and get in contact today!
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About us
Our Gym
Many of our clients tell us how much they enjoy the calm and private feel of our gym. Unlike large commercial gyms, which can feel busy, chaotic or intimidating, our space is quiet, personal and easy to settle into. There’s no waiting around for equipment, no feeling out of place, and plenty of room to focus on your own training.
We want your sessions to feel comfortable and enjoyable, so you’re welcome to choose your own music to play and help yourself to a complimentary coffee. We also have an on-site bathroom and full air conditioning and heating to create a good workout environment all year round.
At HRF, we specialise in free-weight training because it offers so many benefits for strength, movement and long-term fitness. Free weights require you to stabilise the load yourself, which activates more muscles, especially the smaller stabilising and core muscles that support balance and proper movement. In contrast, machines guide your path for you, meaning fewer muscles are involved.
Movements such as squats, lunges and presses closely mimic real-life and athletic patterns, making the strength you build with free weights more transferable to everyday life and sport. Because you control the path and speed of the weight, you naturally improve neuromuscular coordination, balance and overall body awareness.
Free weights also allow you to move in ways that suit your body’s natural mechanics. They’re incredibly versatile, offering countless exercise variations and angles. Each side of your body works independently, helping to promote balanced muscle development and greater overall control.
Why We Use Free Weights
Our Equipment
We have a wide range of high-quality equipment. In addition to what you would expect, we have a Ski, Row and Bike Erg, boxing equipment, a Freak Athlete station, boxes, agility equipment, an outdoor training area with a high pull-up bar with space above for muscle-ups, battle ropes, a tyre and sledgehammer, various tools for pull ups that train grip strength and parallettes bars.
We also provide recovery and assessment tools, including a Theragun, a Biody Manager and body composition scales.
Meet the Team
'Chase', the friendly gym dog
Chase keeps our clients coming back! He's our bouncy, lovable 3-year-old border collie/springer spaniel cross. Expect him to bring you a ball and wait expectantly.
Are you an ambitious Personal Trainer looking to grow within a professional, client-focused environment?
Read about the PT sessions, online training and group sessions that we offer.
Why do we train?
This is an important question that we like to ask ourselves here at Hollow Rock. We believe that people should arrive for their sessions knowing why they're here. That doesn't mean you need a highly ambitious or even specific goal as there are many many reasons why our clients train; from working to compete in sport at a high level to making day to day activities easier or just to live a longer, healthier life. Have a look at some of our reasons for training below, and be sure to let us know your reasons so we can add them to the page as inspiration to someone else!
So I can climb my first mountain
So I can beat my PB in a marathon
Because I want to get stronger and fitter
So I can run to catch a train if I need to
So I live a longer and better quality life
So I can feel more confident about myself
So I can enjoy playing with my grandchildren
So that I can get up again if I fall over
So that I can do my first press up
So I can carry the food shopping home without having to use the car
Because I love training
So I can compete in my next race
Why do you train? Let us know