I consider Systema Ground Roll to be one of the most important and foundational core training exercises. The video tutorial above will set you up with a basic Systema Ground Roll progression and set you up for performing more advanced variations in the future.
In the video we will take a look at the following topics:
- How to perform Ground Shoulder Rolls safely and effectively
- How to avoid harsh ground contact with the spine
- How to breathe correctly during Ground Shoulder Rolls
- Basic Half Back Roll Progression
- How to stabilize yourself during the roll at the beginning stages of skill development