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Back Extension Roll Drills (Floor Exercise)

Back Extension Roll Drills is an intermediate-level floor exercise drill that works on bent arms, shoulder angle and body alignment. Progress the backward roll to a back extension roll that pushes through to handstand, using a wedge mat to help rotation.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
wedge mat, mat, coach spot
Time per round
about 6 minutes
Muscles
Shoulders, Triceps, Core, Upper Back, Hip Flexors

How to do Back Extension Roll Drills

  1. Backward Roll Down a Wedge

    Roll backward down a wedge mat with hands by the ears and push to the feet. 8 reps.

    Cues: Hands by ears · Chin tucked · Push the floor away

  2. Pike Extension Down a Wedge

    Roll back in pike and extend the hips up as the hands push, finishing on the feet. 8 reps.

    Cues: Push hard with the hands · Hips up · Legs together

  3. Back Extension Roll with Spot

    Roll back and push through straight arms to handstand with a coach spotting at the hips. 8 reps.

    Cues: Straight arms · Open shoulders · Squeeze to handstand

  4. Back Extension Roll on Floor with Spot

    Perform on flat floor with a coach spotting, stepping down from handstand. 5 reps.

    Cues: Push fast · Tight body · Step down with control

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Back Extension Rolls (Bent And Straight Arm) With Coach Meggin (Professional Gymnastics Coach)” by Fit And Fun With Coach Meggin, on YouTube (opens in a new tab)

Common questions

What does Back Extension Roll Drills help with?
Back Extension Roll Drills targets bent arms, shoulder angle and body alignment. Progress the backward roll to a back extension roll that pushes through to handstand, using a wedge mat to help rotation.
What level is Back Extension Roll Drills for?
Stickd rates Back Extension Roll Drills as an intermediate drill. It is part of the progression for Backward Roll (typically Level 1-2).

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