Swiss Ball Rollouts (knees off)

Swiss Ball Rollouts (knees off)

Trunk: Dissociation
Fundamentals
Level: 6
Target Action: Linear Dissociation
Trunk
Kit: Body Weight
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Dissociation The ability to stiffen the lumbar spine in a neutral position while the legs and arms move is an important skill for both performance and injury prevention. It is important to distinguish between this and Ant-Extension Isometrics. Here the flexibility of the hips and shoulders are as important as the brute force of the abdominals to resist lumbar extension. Dissociation drills require both strength and flexibility.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

Related Exercises

Barbell Rollouts (Standing)
Rollouts from Standing
Trunk: Dissociation
Challenge
Level: 9
Swiss Ball Mini Rollout (Kneeling)
Swiss Ball Mini Rollouts (kneeling)
Trunk: Dissociation
Corrective
Level: 1
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Deadbug Legs with DB Overhead Hold 1.3
Trunk: Dissociation
Corrective
Level: 2
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Deadbugs with Legs Only (arms to foam roller)
Trunk: Dissociation
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Deadbug Heel Slides with Band Assistance
Trunk: Dissociation
Corrective
Level: 1
Barbell Rollouts With Band Resistance (Kneeling)
Rollouts from Kneeling with Band Assistance
Trunk: Dissociation
Challenge
Level: 7
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Deadbug with Straight Leg Lowers (Legs Only) 2.1
Trunk: Dissociation
Corrective
Level: 2
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Deadbug (Legs Only)
Trunk: Dissociation
Corrective
Level: 2
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Deadbug Bent Knee Heel Taps with Band Assistance
Trunk: Dissociation
Corrective
Level: 1
Swiss Ball Mini Rolllout (Knees Off)
Swiss Ball Mini Rollouts (knees off)
Trunk: Dissociation
Corrective
Level: 3
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Deadbug: Band Assisted Straight Leg Lowers 1.3
Trunk: Dissociation
Corrective
Level: 2
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Deadbug Bent Knee Heel Taps (arms and legs)
Trunk: Dissociation
Corrective
Level: 1
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Deadbug Heel Slides (legs only)
Trunk: Dissociation
Corrective
Level: 1