Rollouts Done Right!
Rollouts Done Right!
This is what good Ball Rollouts should look like!
I see this exercise get butchered all the time, sometimes so badly that it hurts my own back just to watch.
The rollout should look like a moving plank. The client should maintain a straight line between their head, thoracic spine and sacrum the whole time. The common compensations we see are either hip flexion (hips staying behind the body) or lumbar extension (hips dropping down and increase in lumbar curve). Coach the client to keep their toes dug into the ground and to roll forward slowly with stiff arms, only going as far as they can maintain their spinal position. All clients should master the hardstyle plank before progressing to this drill.