I recently added a brief video to Instagram of an isometric standing rollout. Since posting the clip, I’ve received several questions about the exercise. If you missed the first video, you can see a quick demonstration below.
The specifics of the exercise are fairly straightforward. You begin with a traditional standing rollout and add an isometric component to each repetition (ex. 3 to 5 seconds). Doing so adds an element that is unique when compared to other rollout variations. Not only is the core challenged, you are forced to control breathing while holding each isometric position. Even counting seconds while holding the position can be difficult. Your body is tense as you fight to hold the position, while your brain is busy counting seconds. It may not sound like much, but doing so is much more challenging than many initially believe.
Another nice thing about this variation is that you do not need any additional tools. Typically speaking, to intensify the standing rollout, you’ll need equipment. A few examples that I’ve demonstrated previously include rollouts with a weighted vest, rollouts down a ramp, and single arm rollouts with a special wheel.
The isometric rollout isn’t better or worse than these variations, but it is always nice to have different options available. The isometric component also adds a completely different feel to the exercise. It is nothing like a weighted rollout or one arm rollout. Perhaps the closest match would be that of a continuous freestyle set simply because you are forced to control breathing in such a set as well. A related discussion and demonstration can be found in this previous video.
The isometric rollout still is quite unique however. It is particularly useful if you have progressed beyond standing rollouts and need a low-tech way to intensify the exercise.
For more core training ideas, check out Low-Tech High-Effect Core Training.
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