Start in a squat with your knees shoulder-width apart. Place ZeroWheel just in front of your feet and grip the handles such that your elbows are right inside your knees. Focus on your core, quads, hips, shoulders, and arms. Do not arch your back or overextend your legs.
Slowly roll ZeroWheel straight forward, extending your arms and hinging from your shoulders, hips, and knees. Stabilize the forward movement with your upper body, lower body, and core. Do not arch your back, overload your spine, or prevent your hips from moving outwards.
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.
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 and lower body for support. Do not drive the backward motion with your hips or use your spine to compensate for a disengaged core.
The ZeroWheel Standing Roll is ideal for individuals looking to challenge their core strength, balance, and control at a higher level than the Kneeling Roll. It’s especially useful for athletes in sports that require both core strength and full-body coordination, such as skiing, surfing, and basketball, where maintaining balance under dynamic conditions is essential.
