The ZeroWheel Kneeling Swerve is a dynamic variation of the Kneeling Roll, targeting the obliques and deep core muscles. This exercise focuses on lateral stability, which helps in movements involving twisting and rotational power.

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Exercise Notes

Rest

Start by kneeling with your knees shoulder-width apart, toes touching the floor, and hips elevated. Place ZeroWheel in front of your left or right knee and grip the handles firmly. Focus on your obliques, the rest of your core, hips, shoulders, and arms. Do not sit with your hips resting on your legs.

Rollout

Roll ZeroWheel in a gentle arc to the left if you began by your left knee, or the right for your right knee. Extend your arms and hinge from your shoulders, hips, and knees. Stabilize the forward movement with your upper body and core. Do not arch your back, overload your spine, or prevent your hips from moving outwards.

Goal

Extend into a controlled plank position with ZeroWheel in front of your head. One side of your torso will be extended, and the other side contracted. Keep your core braced and obliques stretched in the plank position. Do not extend beyond the point where your core cannot engage anymore.

Rollback

Use your core muscles to roll ZeroWheel following the same gentle arc backwards, hinging from your shoulders, hips, and knees. Drive the backwards movement with your obliques, while using your core and upper body for support. Do not drive the backward motion with your hips or use your spine to compensate for a disengaged core.

Summary

The ZeroWheel Kneeling Swerve helps strengthen and engage obliques. This exercise is especially beneficial sports such as tennis, golf, and baseball, where rotational strength and control are critical for optimal performance.