SL Hammy Ball Roll In
Starting Posture
Start by lying on your back on a mat with your arms by your sides, palms facing down. Place a stability ball under your feet and lift your legs up so they are perpendicular to the floor.
How to Exercise
Engage your core muscles to stabilize your body and gently roll the stability ball towards your glutes by bending your knees. Use your hamstrings to control the movement. Pause briefly at the top and then slowly straighten your legs to return to the starting position. Repeat for the desired number of repetitions.
Breath Control
Inhale as you bend your knees and roll the ball in, exhale as you straighten your legs and return to the starting position.
Common errors
Common errors include using momentum to roll the ball in, arching or rounding the lower back, and not fully engaging the hamstrings. Make sure to maintain proper form and control the movement throughout the exercise.
Weights
Grips
Variations
To increase the difficulty, you can perform the exercise with one leg at a time by extending the non-working leg straight up towards the ceiling. This will require more stability and strength from the working leg. You can also add ankle weights or increase the range of motion by rolling the ball in closer to your glutes.
Generate a workout for using deadlifts
Vivamus massa eros, mollis vel pellentesque et, tincidunt ut mauris. Suspendisse vehicula, felis vulputate sodales sodales, libero purus fermentum elit, eu scelerisque nibh dolor at metus.Vivamus massa eros, mollis vel pellentesque et, tincidunt ut mauris.
Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your lower back flat on the mat throughout the exercise. Make sure to control the movement with your hamstrings and avoid using momentum to roll the ball in. Keep your core engaged to prevent excessive arching or rounding of the back. If you feel any discomfort in your lower back, adjust your range of motion or regress the exercise.
Cautions
Avoid overarching or rounding your back during the movement. Stop the exercise if you experience any pain or discomfort. Consult with a fitness professional if you have any pre-existing injuries or medical conditions.