Elite Physique The New Science of Building a Better Body

Swiss Ball Rollout
The Swiss ball rollout is technically not a plank exercise, but it requires a similar level
of muscle activation throughout the core so it is included in this section. Once you
become proficient at the plank variations, the next progression is a rollout. For this
exercise you’ll use a large Swiss ball, which requires greater activation of the anterior
core muscles and lats compared with a standard plank. The dynamic nature of this
exercise creates a unique challenge for the midsection.
PLANKS
HOW TO DO IT
1. Start on your knees with your forearms resting on a large Swiss ball, elbows
bent and resting below your chin (see figure a).
2. Brace your abs, squeeze your glutes, and then shift your body forward as far as
possible while you simultaneously extend your elbows, rolling the ball forward
(see figure b).
3. Slowly reverse to the starting position and repeat.
a
b
ADVANTAGE
The rollout increases activation of the lats and requires dynamic stability throughout
the core.
COACHING CUES
• Maintain a double chin to avoid neck strain.
• To make the exercise more challenging, perform it with your legs straight and
knees off the floor.
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