Suspension Trainer Rollout

oec:suspension-trainer-rollout

An anti-extension core exercise performed by falling forward and reaching the arms overhead with suspension straps while maintaining a rigid plank.

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Also called: TRX Rollout, TRX Ab Rollout, Suspension Rollout, Suspension Trainer Ab Rollout, TRX roll out

How to do it

Stand facing away from the suspension anchor point with feet hip-width apart.
Grasp both handles using an overhand (pronated) grip with straight arms held directly in front of the chest.
Step back slightly onto the balls of your feet and set a firm, straight-line plank from head to heels.

Brace your core and squeeze your glutes to maintain a completely neutral spine.
Slowly let your body lean forward while allowing your arms to elevate overhead in line with your torso.
Descend until your arms are extended overhead or just before you lose tension in your midsection.
Press firmly down into the handles using your lats and core to pull yourself back to the starting chest-height position.

Inhale as you roll forward into the stretched position, then exhale forcefully as you drive down against the handles to return.

Hyperextending the lower back as the arms travel overhead.: Only roll out as far as you can maintain a rigid, neutral lumbar spine; reset foot position closer to vertical if needed.
Piking at the hips to initiate the return movement.: Keep the hips fully extended and pull back exclusively by engaging the lats and pressing down through the hands.
Bending the elbows during the extension.: Maintain straight arms with slight soft-elbow extension throughout the entire range of motion.

Ensure the suspension anchor is fully secure before loading bodyweight.
Begin with a steeper, more upright body angle to gauge abdominal control before moving deeper.

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