Rolling In & Out

Rectus Abdominis, Internal Oblique, External Oblique

• Articulate the spine into flexion as the spine rolls down.

• Coordinates with the shoulder flexors to push the bar down to the mat.

• Maintains spinal flexion as the bar is pressed to the knees.

• Co-contracts with the spinal extensors to articulate the spine back into the hinge and extension.

• Works with the spinal stabilizers to stabilize the trunk as the body returns to the starting positon on top of the knees.

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Receives a stretch when rounded over.

• Co-contracts with the spinal flexors to articulate the spine back into the hinge and extension.

• Extends the upper back in the hinge.

• Works with the spinal stabilizers to stabilize the trunk as the body returns to the starting positon on top of the knees.

Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii

• Works with the spinal flexors to push the bar down to the mat when rounded forward in the quadruped position.

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

• Presses the bar to the thighs when in the quadruped position.

• Presses the bar to the body as the bar slides up the front of the body when hinging back into extension.

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keeps the shoulders down away from the ears throughout the entire exercise.

Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)

• Draws the shoulder blades together during the rowing phase.

• Creates scapular stabilization as the arms straighten in the hinge to keep the shoulders from rounding forward.

Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris

• Keep the hips pressing forward as the body hinges back and the upper back extends.

• Works with the spinal stabilizers and hip flexors to stabilize the lumbo-pelvic region in the hinge and as the body returns up to the kneeling starting position.

• Spinal stabilizers assist with the control of spinal articulation and create stabilization in the trunk and lumbo-pelvic region during the hinge and extension of the spine and when returning up to the kneeling starting positon.

• Scapular abductors (protractors) resist the bar tension when pressing down to quadruped so the shoulder blades do not collapse together.

• Shoulder horizontal abductors pull the bar to the chest in extension during the rowing phase.

• Knee extensors receive a stretch in the hinge back and pull the body back up to kneeling in the starting position.