So I will jump in. Unfortunately I have been really ill and it has sort of acted as a wake up call. “Hello…Nate”? “Time to look after yourself”. So I have just started working really hard on my diet and you would be amazed how full you feel when you eat foods that contain densely packed nutrients, they just make being in a calorific deficit so much easier. Hint-Eat foods like apples, potatoes and green veg. Anyhow enough about my nutrition.

In this article I will be discussing and covering one of my favourite exercises, when done correctly, the roll out. If you want a strong abdomen then I promise that you are going to love this exercise. Well maybe not so much, it is pretty brutal, but it is an extremely effective exercise.

If we build upon the premise that one of the functions of the trunk is to transfer force from the lower to the upper body while remaining braced, stiff and solid. The other being to summate all the joints of the trunk, the deltoids, pectorals, abdomen, back musculature, quads and glutes, in order to produce force. Then we can begin look at trunk exercises that fit the bill.

The roll out is just one of those exercises as It requires the athlete to brace the abdomen and contract the glutes while the upper limbs are in motion.

The Roll out With Swiss Ball  :


Key Points:

  • extend at the hip not the lower back
  • keep spine in line
  • Pull ribs pelvis and squeeze glutes-Pour water out of the bucker out the back
  • face looking to the ground
  • DO NOT extend through the lower back and if it hurts-STOP

How to progress the Roll out:

  • Roll out with smaller medicine ball- rolling on fore arms
  • Roll out with small medicine ball-holding ball in handsPush up on medicine ball
  • Ab wheel roll out:


How to use the roll out in your program:

I use this exercise as part of the warm up to training sessions or I program them as part of the trunk training sessions which is done on a separate day. I recommend you start with 3 sets of 4 reps and progress to 3 sets of 6.

When you feel that you are ready I would discourage adding more reps or sets in order to progress. I would recommend you try to increase the contraction and control of the trunk by trying harder variants instead.

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