Moves/Slider Hamstring Rollout

Slider Hamstring Rollout

ID: 781

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Exercise Type:
Total Hang
Contraindications:
Shoulder Issues/Mobility
Equipment:
Sliders, Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Shoulder packing: think of pulling the shoulder blades slightly down and together.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Feet may be on the floor for a partial hang to reduce load when needed.

Regression:

Active hang for just 5–10 seconds at a time, focusing on shoulder packing rather than duration.

Progression:

Progress to a single-arm hang with the other hand on the bar for support before full unilateral.

Common Problems:

Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.