The ZeroWheel Kneeling Roll is a core-focused exercise, primarily targeting the abdominal muscles while also engaging the shoulders and lower back. This movement helps to build core strength and stability.

Exercise Notes

Rest

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

Rollout

Slowly roll ZeroWheel straight forward, extending your arms and hinging 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. Keep your core braced in the plank position. Avoid arching your lower back or extending beyond the point where your core cannot engage anymore.

Rollback

Use your core muscles to roll ZeroWheel in a straight path back to the starting position, once again hinging your shoulders, hips, and knees. Drive the backwards movement with your core, while using your 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 Roll is beneficial for anyone seeking to enhance overall balance and core control. It is especially great for athletes in sports requiring core stability, such as gymnastics, martial arts, and surfing.