Moves/Slider Roll Out

Slider Roll Out

ID: 766

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems, Shoulder Issues/Mobility
Equipment:
Sliders
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the ribcage down and neutral spine — avoid arching lower back to assist.
  2. 2. Set the shoulder blades before pressing — retract and depress, then press.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Full range of motion: chest to the object on the way down, full lockout at the top.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.