In our previous core strength training article we introduced a great move: Barbell< /u>Roller!
The barbell roller can very well train our spine’s anti-extension core strength!
Today I will bring you a more difficult barbell roller variation!
As shown in the picture!
Kneel on your knees (preferably on a mat), hold the barbell with your hands slightly wider than shoulder width, and hold the barbell itself You need to use the bar to keep the distance from the floor. Keep your abdomen, buttocks tight, and your spine neutral!
The whole body should be tight and leaning on the bar. Roll the piece and slowly push out the body. Once it reaches the lowest point, hold it for 1 second, then maintain it in this position, and then use your upper limbs to push forward and pull back!
Action requirements: Tighten the core and resist external forces to prevent spinal hyperextension, especially lumbar hyperextension. Resisting hyperextension is an important part of developing stability of the core, lumbar spine and pelvis.
Training tips!
This is an isometric contraction (static contraction) training, that is, During the movement, the core muscles are maintained in a tightened state (maintaining the stability of the spine) and will not lengthen or shorten, so if you have any flexion or extension of your trunk, you have done something wrong
When rolling forward, you must move forward while stabilizing your torso, remember not to slump your back
More difficult version:
For many people, if you cannot perform the barbell roller movement correctly, it is recommended that you do not try it easily,