라이브러리로시작 
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운동 라이브러리
Roller Body Saw
A plank variation using an ab wheel or roller under the feet to slide the body back and forth, loading the anterior core through a long lever anti-extension challenge.
코어AB 롤러Anti-extension
주동근
복직근
협응근
복사근전면 삼각근전거근고관절 굴곡근
장비
AB 롤러
패턴
Anti-extension
준비 자세
- 01Set a forearm plank with elbows directly under the shoulders.
- 02Place the tops of the feet or toes on the roller or ab wheel platform.
- 03Squeeze the glutes and posteriorly tilt the pelvis to lock in a flat lower back.
- 04Brace the trunk hard before the first slide.
수행
- 01Push through the forearms to slide the body backward, letting the shoulders travel behind the elbows.
- 02Go only as far as you can keep the lower back from sagging.
- 03Pull with the trunk and lats to saw the body forward to the start position.
- 04Repeat for smooth, controlled reps without resting the hips.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 12 controlled saws with a strict brace.
- -Progress by sawing further back in small increments, not by adding speed.
- -A strong 45 to 60 second plank is a sensible prerequisite.