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Abs · Beginner

Rock And Roll

Controlled spinal-rocking drill that uses abdominal tension and momentum to move between the upper back and seated balance.

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Rock And Roll demonstration

Exercise overview

Training details

AbsUpper Back

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with the knees hugged toward the chest, feet together, and spine gently rounded.
  2. 02Tuck the chin and engage the abdominals so the head stays clear of the floor.
  3. 03Rock backward along the rounded spine onto the upper back and shoulder blades without rolling onto the neck.
  4. 04Use the abdominal tension and forward momentum to return toward the seated balance position.
  5. 05Continue smoothly for the assigned repetitions without slamming the back, head, or feet.

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Variations

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Alternatives

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