> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Shoulder forward roll

> Novice · Dynamic · Unilateral. Cardio

<video controls playsInline preload="none" poster="/images/exercises/e0wq.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0wq%2Fe0wq-264.mp4?alt=media&token=768c77ef-1696-4aed-a969-037e43549cac" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 17 s |

## Technique

1. Squat down and choose on side to roll on.
2. Bend the arm in on the chosen side; place the other hand on the ground.
3. Start falling forward, directing the shoulder on the chosen side towards the ground.
4. At the same time, bend your neck towards the opposite side, so that your head does not get in the way of the roll.
5. Push on your legs to project yourself forward with enough momentum to complete the roll.
6. Aim to get back on your feet at the end of the roll.

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="heart-pulse" size={16} /> Cardio</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/cardio/whole-body-cardio" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Whole body cardio</a></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Forward roll" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wr.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=2204fb0d316f15c5e0f33ea6d23978a0" href="/exercises/forward-roll-e0wr" width="320" height="320" data-path="images/exercises/e0wr.jpg">Novice</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Baby back roll" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wn.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=17b6acae5cf633e44dc5da054e0ba67e" href="/exercises/baby-back-roll-e0wn" width="320" height="320" data-path="images/exercises/e0wn.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Shoulder back roll" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wp.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=c480c39fd28a828e325f469e03b245eb" href="/exercises/shoulder-back-roll-e0wp" width="320" height="320" data-path="images/exercises/e0wp.jpg">Novice</Card>
    <Card title="Side kick-through" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x2.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=60359c5fad1c46c8c0421946eaa70f92" href="/exercises/side-kick-through-e0x2" width="320" height="320" data-path="images/exercises/e0x2.jpg">Novice</Card>
    <Card title="Front kick-through" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x4.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=c13977b6d17a361727cc50b63ea0fa1a" href="/exercises/front-kick-through-e0x4" width="320" height="320" data-path="images/exercises/e0x4.jpg">Novice</Card>
    <Card title="Front kick-through to one-legged dog" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w02b.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=0d556eee05f7efa3ce3c535cf692960c" href="/exercises/front-kick-through-to-one-legged-dog-w02b" width="320" height="320" data-path="images/exercises/w02b.jpg">Novice</Card>
    <Card title="Scorpion" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x5.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=317a8c99c973f23afd23dbdbde61689c" href="/exercises/scorpion-e0x5" width="320" height="320" data-path="images/exercises/e0x5.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/shoulder-forward-roll-e0wq). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.