Standing Rollout to Wall

While you'd be hard-pressed to find a better exercise for the anterior core than the standing rollout, the fact of the matter is that that exercise is far too advanced for most people. For example, when I watch someone do a standing rollout for the first time, one of three things happens:

1) They fall flat on their face. (this may or may not have happened to me before)

2) Their lower back quickly falls into hyperextension (excessive sagging/arching), thus defeating the purpose of the exercise and putting their spine in danger.

3) Their spleen shoots out of their midsection, splattering the wall beside them.

Not to fear! There is still a way to receive the benefits of rollouts without your form looking like poo. Enter the standing rollout to wall; a fantastic variation for those who have mastered plank and stability ball rollout variations.

Standing Rollout to Wall:


How to do it: First, be honest with yourself.  Only go as far away from the wall as you can without your low back sinking, or "bowing," toward the floor. Otherwise your time will be just as well spent doing something equally productive, such as throwing your intervertebral discs into a blender.

Squeeze your glutes hard, and posteriorly tilt your pelvis - aka, the humping motion. Also, do your best not to fall into forward head posture, as people (myself included) tend to "reach" with their head on these more than any other trunk exercise.

Do 2-3 sets of 5-8 reps, beginning on the low end of the spectrum. No need to rush.

Finally, I recommend spending ample time mastering planks, fallouts, stir-the-pots, and other beginning progressions such as outlined in the video below, before moving to the rollout to wall.

Note: This post was originally published on SAPTstrength.com