Purpose
- a gymnastic roll between the hollow and arch shapes, holding both under
tension the whole way
- the only trunk row that trains the two opposite shapes in one movement, so the
front and back of the trunk each hold a position and then hand over
- what it catches is the moment of transition, where most people unfold to make
the roll easier
Execution
Lie on your back in a hollow position: lower back flat, arms past your ears,
legs straight and lifted. Hold it before you move.
- roll onto your side without letting the hollow shape open up
- continue onto your front and settle into an arch, chest and legs lifted
- hold the arch for a beat
- roll back the same way and rebuild the hollow
- keep your arms and legs where they started throughout
If you have to unfold to get over, tuck your knees in and shorten the lever. The
shapes are the exercise, and rolling without them is just rolling.
Purpose
- a gymnastic roll between the hollow and arch shapes, holding both under
tension the whole way
- the only trunk row that trains the two opposite shapes in one movement, so the
front and back of the trunk each hold a position and then hand over
- what it catches is the moment of transition, where most people unfold to make
the roll easier
Execution
Lie on your back in a hollow position: lower back flat, arms past your ears,
legs straight and lifted. Hold it before you move.
- roll onto your side without letting the hollow shape open up
- continue onto your front and settle into an arch, chest and legs lifted
- hold the arch for a beat
- roll back the same way and rebuild the hollow
- keep your arms and legs where they started throughout
If you have to unfold to get over, tuck your knees in and shorten the lever. The
shapes are the exercise, and rolling without them is just rolling.