Training Technique of the Week: One-Arm Rollouts

By Scott Goodpaster

One-Arm Rollouts tackle the anterior core while working on shoulder range of motion and the pulling muscles of the back. The core demands far outweigh the need for upper-body strength.  Proper abdominal strength becomes important to protect the lower back. 

• Wrestler Evan Morgan demonstrates One-Arm Rollouts by sliding his left arm straight ahead as far as he can, bending his right elbow as his torso moves down toward the floor.
• Make sure to alternate to each side.
• Perform 20 repetitions 10 per side.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)