Roulade
Plane of Motion
Coronal
Spring Setting
Light / Medium
1 Short Light or Medium Spring
Muscle Focus
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the body aligned as it rolls back and forth.
Put focus on the transversus abdominis in order to start rolling back onto the side from the stomach.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to keep the back from arching.
Spinal rotators resist the body from rotating (considered anti-rotation).
Spinal lateral flexors help maintain the side lying position.
Spinal extensors keep the chest hovering off the mat when on the stomach.
Shoulder adductors pull the bar down and resist it as it goes back up.
Shoulder flexors aid with pushing the bar through the tower.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators and protractors allow for overhead reach and push the bar through the tower.
Hip extensors keep the legs lifted off the mat when on the stomach and straight under the torso throughout the exercise.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Prepares the body for the “Log Roll” by building strong, well-organized oblique and side-body engagement.
Strengthens the trunk, hip, and shoulder stabilizers so the body stays integrated as a single, connected unit throughout the rolling pattern, preventing any segment from collapsing or lagging behind.
Focus on breathing to synchronize the movement.