Roller Body Saw

Setup

1. 01Set a forearm plank with elbows directly under the shoulders.
2. 02Place the tops of the feet or toes on the roller or ab wheel platform.
3. 03Squeeze the glutes and posteriorly tilt the pelvis to lock in a flat lower back.
4. 04Brace the trunk hard before the first slide.

Execution

1. 01Push through the forearms to slide the body backward, letting the shoulders travel behind the elbows.
2. 02Go only as far as you can keep the lower back from sagging.
3. 03Pull with the trunk and lats to saw the body forward to the start position.
4. 04Repeat for smooth, controlled reps without resting the hips.

Checkpoints

• -The lower back stays flat; the pelvis never tips into extension.
• -The body moves as one rigid unit driven from the shoulders.
• -Range of motion is limited by brace quality, not by the roller.
• -Breathing continues behind the brace instead of a full breath-hold.

Common mistakes

• -Sawing back so far that the hips sag and the lumbar spine extends.
• -Piking the hips up to shorten the lever.
• -Moving fast and letting momentum do the work.
• -Letting the elbows drift far in front of the shoulders at the start.