Roll Up Side Lift
Plane of Motion
Coronal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Spinal Lateral Flexors
External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)
Side bend the trunk as it lifts off the mat.
The underside receives a stretch when lifted.
Resists the springs on the underside to return back down.
Other Muscles at Play
Spinal stabilizers to maintain lumbo-pelvic stabilization and ribcage placement.
Shoulder adductors keep a downward pressure on the bar and work with the scapular depressors to keep the shoulders from hiking.
Scapular depressors keep the shoulders down away from the ears.
Hip extensors to keep the legs straight and reaching to the bars.
Knee extensors keep the knees straight.
Plantar flexors to point the feet and push the ball of the foot into the bar.
Objectives
Strengthens the gripping hand and forearm muscles.
Strengthens the obliques to resist rotation.
Strengthens the lateral musculature on the top side of the body while simultaneously stretching the side of the body that rests toward the mat, creating balanced engagement and lengthening through the entire lateral chain.
Mobilizes the entire spine through a smooth, continuous range of motion.
Reinforces proper lateral side bending by keeping the spine, shoulders, and head in alignment.
Focus on breathing to synchronize the movement.