Training Technique: Stability Ball Gable-Lock Rollout

Updated: April 19, 2012

By Scott Goodpaster

The Stability Ball Gable-Lock Rollout strengthens a wrestler’s front core, increases shoulder range of motion and works the pulling muscles of the back.

One of the primary jobs of your core is to decelerate spinal extension and rollouts provide just that. This exercise will help any wrestler from getting pushed back by their opponent and will prevent injury.

  • Balance on the stability ball with your elbows.
  • Roll elbows out as far as you can without losing core stability.
  • Keep entire body straight to prevent lumbar hyperextension.
  • Perform 3 sets of 20 repetitions.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)