Get Strong With Just A Foam Roller
Foam rollers can be found at any gym. We all see them, and we all know how to use them for their intended purposes. Just lay on it, do a few passes here and there, etc., then move on to the actual workout. There are ways to use this tool for more than just self-massage and have it be a part of your workout in a challenging and unique way. I am not opposed to using foam rollers for self-myofascial release in warmups. To each their own, we could use them for additional purposes. We can use them to develop strength!
We walk a fine line when discussing developing strength with an unstable training surface. The exercises performed should be challenging enough due to the instability of the foam roller. But should not interfere with stability so much that the athlete cannot successfully perform the exercise. We will not be doing anything to compromise our positioning or strength.
First, to get stronger with a foam roller, we must establish what type of foam roller is needed to accomplish this best. Using a full-sized, relatively dense foam roller that can easily support your body weight is ideal. Anything smaller or softer will not cut it. Many of the exercises will be excluded if it is too short in length due to the size. If it is too soft, your body will sink into the foam roller, not allowing for proper exercise.
Now, that we have covered the foam roller required, we can begin incorporating it with the exercises to get stronger. The exercises listed below can be implemented into an existing program or added to any warmup series.
Reverse Planks
Reverse planks are one of the best exercises for posterior chain development. Similar to the front plank, this isometric movement will help build robustness and health in the hamstrings and glutes.
Foam Roller Reverse Plank – Straight Leg Hold
The first movement amongst the progression is a basic hold with the legs as straight as the individual can maintain them. When performing ensure to drive your heels through the foam roller to lift your hips off the ground and keep your toes pulled up to your shins.
Foam Roller Reverse Plank – Bent Leg Hold
The reverse plank can also be performed from a bent leg position. The same cues apply the only difference is this is slightly easier and more glute/hip dominant, while the straight leg is more hamstring dominant.
Foam Roller Single Leg Reverse Plank Variations
Once the double leg has been easily established we can take a supporting limb away and perform the holds with a single leg. Keep the opposite leg bent and held in the air while performing the hold.
Foam Roller Reverse Plank March – Bent Leg March
Adding a march to the plank creates more dynamic and challenging than just the isometric hold. Perform the marches slowly, treating them as the exchanging of single-leg holds. The body needs to maintain tension throughout marching to ensure no breaks or weak areas will hinder the march.
Foam Roller Reverse Plank March – Straight Leg March
Additional Exercises
Several other exercises don’t fall into a neat series, such as the reverse plank progression. That doesn’t lead them to hold any less value. Some of these exercises include.
Rolling Plank
If you can perform a reverse plank with the foam roller then it is safe to assume the front plank can also be performed.
Performing the front plank is great, but I would recommend taking it one step further and adding a push-pull to the hold. When performing the push-pull you want to maintain as much body tension as physically possible while rocking back and forth. Every roll is controlled and performed with maximum intention, without this the exercise will not be as effective.
Lying Leg Curls
Leg curls work especially well with the foam roller. When performing the leg curl maintain your hips as high as possible throughout the entire movement and keep pressure driving down into the foam roller, as you pull your feet towards your but to finish the curl as well as when you drive your feet away to reset each rep.
Driving the feet down will create a better contraction and enhance each repetition.
Lying Glute Bridge
Performing the glute bridge with the foam roller will increase the activation that is lacking compared to without it. The foam roller will be trying to shift away so the driving of the heels or foot through the foam will be the cue needed to maintain and excel at this exercise.
This movement can also be performed with a straight leg, becoming more hamstring dominant, or either way with a single leg instead.
Wall Squat
Getting off of the ground performing the foam roller wall squat will develop strength in the lower body and force strong posture throughout the exercise. Using the foam roller allows a more upright position, and naturally will be more quadricep dominant. A welcome from all of the previous posterior chain crushing movements that were previously demonstrated.
Single-Leg Wall Squat
You could progress with the addition of weight, or you could take away a third of your base of support by lifting a leg off of the ground. With the support from the foam roller on the wall, it will be a much more controlled and well-performed single leg squat if you are not already able to perform a pistol squat.
Wall Scapula Slide
The wall scapula slide is an upper-body mobility drill. It is great to relieve tightness and tension developed through the upper back and lats. When performing the exercise the main priority is to continuously drive your arms into the foam roller as you slide up the wall. If you release the pressure the foam roller will either fall or will hinder you from reaching the optimal range.
Next time you’re at the gym and see a foam roller understand you can also use it in your workout with some of the exercises shown. I have primarily used these to add variety to workouts and help keep athletes engaged and challenged. While different these exercises do provide value and will provide challenges to lead to newfound strength.
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Get Strong With Just A Foam Roller
Foam rollers can be found at any gym. We all see them, and we all know how to use them for their intended purposes. Just lay on it, do a few passes here and there, etc., then move on to the actual workout. There are ways to use this tool for more than just self-massage and have it be a part of your workout in a challenging and unique way. I am not opposed to using foam rollers for self-myofascial release in warmups. To each their own, we could use them for additional purposes. We can use them to develop strength!
We walk a fine line when discussing developing strength with an unstable training surface. The exercises performed should be challenging enough due to the instability of the foam roller. But should not interfere with stability so much that the athlete cannot successfully perform the exercise. We will not be doing anything to compromise our positioning or strength.
First, to get stronger with a foam roller, we must establish what type of foam roller is needed to accomplish this best. Using a full-sized, relatively dense foam roller that can easily support your body weight is ideal. Anything smaller or softer will not cut it. Many of the exercises will be excluded if it is too short in length due to the size. If it is too soft, your body will sink into the foam roller, not allowing for proper exercise.
Now, that we have covered the foam roller required, we can begin incorporating it with the exercises to get stronger. The exercises listed below can be implemented into an existing program or added to any warmup series.
Reverse Planks
Reverse planks are one of the best exercises for posterior chain development. Similar to the front plank, this isometric movement will help build robustness and health in the hamstrings and glutes.
Foam Roller Reverse Plank – Straight Leg Hold
The first movement amongst the progression is a basic hold with the legs as straight as the individual can maintain them. When performing ensure to drive your heels through the foam roller to lift your hips off the ground and keep your toes pulled up to your shins.
Foam Roller Reverse Plank – Bent Leg Hold
The reverse plank can also be performed from a bent leg position. The same cues apply the only difference is this is slightly easier and more glute/hip dominant, while the straight leg is more hamstring dominant.
Foam Roller Single Leg Reverse Plank Variations
Once the double leg has been easily established we can take a supporting limb away and perform the holds with a single leg. Keep the opposite leg bent and held in the air while performing the hold.
Foam Roller Reverse Plank March – Bent Leg March
Adding a march to the plank creates more dynamic and challenging than just the isometric hold. Perform the marches slowly, treating them as the exchanging of single-leg holds. The body needs to maintain tension throughout marching to ensure no breaks or weak areas will hinder the march.
Foam Roller Reverse Plank March – Straight Leg March
Additional Exercises
Several other exercises don’t fall into a neat series, such as the reverse plank progression. That doesn’t lead them to hold any less value. Some of these exercises include.
Rolling Plank
If you can perform a reverse plank with the foam roller then it is safe to assume the front plank can also be performed.
Performing the front plank is great, but I would recommend taking it one step further and adding a push-pull to the hold. When performing the push-pull you want to maintain as much body tension as physically possible while rocking back and forth. Every roll is controlled and performed with maximum intention, without this the exercise will not be as effective.
Lying Leg Curls
Leg curls work especially well with the foam roller. When performing the leg curl maintain your hips as high as possible throughout the entire movement and keep pressure driving down into the foam roller, as you pull your feet towards your but to finish the curl as well as when you drive your feet away to reset each rep.
Driving the feet down will create a better contraction and enhance each repetition.
Lying Glute Bridge
Performing the glute bridge with the foam roller will increase the activation that is lacking compared to without it. The foam roller will be trying to shift away so the driving of the heels or foot through the foam will be the cue needed to maintain and excel at this exercise.
This movement can also be performed with a straight leg, becoming more hamstring dominant, or either way with a single leg instead.
Wall Squat
Getting off of the ground performing the foam roller wall squat will develop strength in the lower body and force strong posture throughout the exercise. Using the foam roller allows a more upright position, and naturally will be more quadricep dominant. A welcome from all of the previous posterior chain crushing movements that were previously demonstrated.
Single-Leg Wall Squat
You could progress with the addition of weight, or you could take away a third of your base of support by lifting a leg off of the ground. With the support from the foam roller on the wall, it will be a much more controlled and well-performed single leg squat if you are not already able to perform a pistol squat.
Wall Scapula Slide
The wall scapula slide is an upper-body mobility drill. It is great to relieve tightness and tension developed through the upper back and lats. When performing the exercise the main priority is to continuously drive your arms into the foam roller as you slide up the wall. If you release the pressure the foam roller will either fall or will hinder you from reaching the optimal range.
Next time you’re at the gym and see a foam roller understand you can also use it in your workout with some of the exercises shown. I have primarily used these to add variety to workouts and help keep athletes engaged and challenged. While different these exercises do provide value and will provide challenges to lead to newfound strength.