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Technique

  1. Stand on an elevated surface, like a box or step, and ensure stability.
  2. Keep feet close together or shoulder-width apart and the legs straight.
  3. Start by rounding your neck, then your shoulders, upper back, mid back, lower back, tilt your pelvis, then go all the way down.
  4. Let your arms hang freely towards the floor.
  5. Straighten your back in the bottom portion until you reach your maximum stretch.
  6. Reverse the movement by slowly rolling back up to the starting position.
  7. Gradually increase the range of motion as strength and flexibility improve.

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Form tips

  • Concentrate on feeling the stretch along your back and legs.
Logging: Total weight used.
Risks
  • Rounding the back under load could be dangerous if you go too heavy, so start small and progress slowly and carefully.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
Flexibility

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Kettlebell
Kettlebell
Plyo Box
Plyo Box
Dumbbell
Dumbbell
Chair
Chair
Bench
Bench
Barbell
Barbell
Medicine ball
Medicine ball
Weight plate
Weight plate

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Appears in

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Trunkextensionflexion
Kneeextension
Hipextensionflexion
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