As I said in the prior Underground Gym’s Blog post, I consider Systema Ground Rolls an absolute vital piece in the core mastery puzzle. It is not only a highly functional core move, but it also works the entire midsection very hard, combines Flexion, Rotation and Extension into one smooth move, integrates proper breathing and even works your inner organs via constant compression and extension cycle.
The bottom line is that if you cannot do those, even in their most basic variation outlined in the video series above, you have very poor core control. On the other hand, if you work up to 2, 5, 10 or even 15-20 minutes of continuous technical rolling, it will transform the way you feel, perform and look.
The part 2 of the Systema Ground Roll video series above take a look at the following:
- How to perform Full Back Systema Ground Rolls properly
- More details on proper breathing during the execution
- How to gain true strength and get away from relying on momentum
- What part of your feet and legs to use to enter the ground, depending on the surface and footwear type that you are working with
Enjoy Systema Ground Roll progression and let me know if you have any questions.