Strength Training Exercises to Perform with a BLACKROLL®

Did you know foam rollers are super-versatile piece of equipment? Along with providing a great form of self-myofascial release (SME) or self-massage, their round, unstable design makes them an essential tool for challenging your balance and increasing strength.

Our partner, BLACKROLL®, has developed several strength training exercises that only require a foam roller. Each set of exercises targets a different zone of the body. When these exercises are performed with a BLACKROLL® roller, they can increase strength, balance, and mobilization of muscles and fascia. Try these exercises today and see the results for yourself.

In need of a BLACKROLL® roller? Best Priced Products is now the master distributor for BLACKROLL® products in North America. Contact us today to learn more or to place an order.

Core

Side Plank

• Adopt a side-plank position.
• Place your forearm on the BLACKROLL® roller, the elbow is bent at a 90-degree angle.
• The other arm is extended upward.
• The feet are placed on top of one another (or, to simplify, one behind the other)
• The upper body and legs form a line, activate your core muscles.
• Hold three times for 30 seconds, then change sides.

Mountain Climber

• Adopt an upward sloping push-up position and support yourself by holding both sides of the BLACKROLL® roller, which is placed just beneath the chest. Extend your arms and keep your feet about hip-width apart.
• First bring the right knee up to your right elbow.
• Then to your left elbow.
• Bring it back to your right elbow, then extend the right leg back again.
• Repeat the sequence 7 times per side.

 

 

 

 

 

 

Crunch

• Sit on the floor and lay the upper body down, placing the BLACKROLL® roller in line with the lumbar spine (difficult) or thoracic spine.
• Position the feet so that they form a 90-degree angle with the knees.
• Raise your buttocks and lace your fingers behind your head.
• Lower the core as far as possible; the roller limits the range of motion.
• Slowly raise the upper body, without losing contact with the BLACKROLL® roller.

 

 

 

 

 

 

Reverse Crunch

• Lie on your back.
• Place the BLACKROLL® roller just above your buttocks.
• Raise both legs and extend them upward.
• Splay your arms out to the side.
• Palms face downward on the floor.
• Slowly lower both legs.
• Go down only as far as allows you to keep your balance.
• Knees and ankles remain extended.
• Slowly bring the legs back to the starting position

Upper Body

 

 

 

 

 

 

Push-up

• In a push-up position, hold on to both sides of the BLACKROLL® roller, which is placed just under the chest.
• Feet are about hip-width apart.
• Slowly lower the upper body.
• Keep your elbows close to you.
• Keep the entire body tense.
• Slowly return the upper body to the starting position.

Plank

• Adopt a plank position.
• Place the forearms on the BLACKROLL® roller.
• The elbows are bent at a 90-degree angle.
• Thumbs point upward.
• The upper body and legs form a line.
• The lumbar spine retains its natural curve.

Rolling Power Push-up

• Adopt a lowered push-up position, with the arms bent.
• The BLACKROLL® roller is placed under the knees.
• Arms are alongside the body.
• Slowly proceed into a push-up, simultaneously bending the hips.
• At the same time, roll forward using your lower legs.
• Return to the starting position by lowering your upper body and rolling backward with your legs.

Lower Body

 

 

 

 

 

 

Forward Lunge

• Stand in a stable, upright position.
• Feet are shoulder-width apart.
• Hold the BLACKROLL® roller in front of the body.
• Step forward into a lunge with one leg, while simultaneously raising the arms to shoulder height in front of the head
• Squat down, lowering the upper body and buttocks.
• Lower the hips so that the knee of the rear leg almost touches the floor.
• Lower yourself until the left thigh is parallel to the floor.
• Then change sides.

Side Lunge

• Stand in a stable, upright position.
• Feet are shoulder-width apart.
• Arms hang loosely down.
• Hold the BLACKROLL® roller in your hands.
• Step into a side lunge with one leg, and simultaneously extend the arms out in front of the body at shoulder height.
• Shift the buttocks backward while the other leg remains straight.
• Then change sides.

Standing Scale

• Hold the BLACKROLL® roller in both hands.
• Step forward slightly with one leg.
• The supporting (front) leg is slightly bent, and situated under the center of gravity.
• The rear leg is extended.
• The upper body leans forward slightly.
• The arms are extended.
• Stretch the arms forward.
• The arms and upper body are parallel with the floor.
• Lift the rear leg off the floor, and bend the hips.
• Raise the rear leg until it is line with your torso.

 

 

 

 

 

 

Squats

• Stand in a stable, upright position.
• Feet are shoulder-width apart and hold the BLACKROLL® roller in your hands.
• Arms are extended upward.
• Shift the buttocks slightly backward, slowly squatting down in a controlled manner.
• Lower yourself until your thighs are parallel to the floor.

Single-leg Squat

• Place the BLACKROLL® roller upright on the floor.
• Stand upright with your feet hip-width apart 50 centimeters in front of the BLACKROLL®.
• Place your left instep on top of the BLACKROLL®.
• Fold your arms behind the neck.
• Slowly move downward, left knee towards the floor.
• Keep your upper body upright and your abs tense.
• Lower yourself until your right tight is parallel with the floor.
• Then change sides.

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