The bodyweight lateral rolloutThe bodyweight lateral rollout, unique bodyweight exercises difficulty rating for one rep 10 out of 10
Average time taken to master 6 months to one year.
The bodyweight lateral rollout is a hardcore deltoid exercise that can build almost super human shoulder strength when mastered. If you include this in your training program you will have added a truly awesome power builder to your bodyweight skills but this exercise should only be attempted by those who are already extremely fit and strong. To do the bodyweight lateral rollout you need to position yourself in a handstand against the wall with a dumbbell in each hand and placed so they can move out to the side. From there you roll them out directly in line with your shoulders slowly and under control until your head is an in inch from the floor, hold the position for a second or two and then bring the dumbbells back together. It is important that the muscles of your arms, chest and shoulders are tensed the whole time to control your movement and that you focus on squeezing your arms together at the bottom of the rep to power yourself back up to the starting position. Note, because this exercise is performed upside down on two dumbbells the potential for injury is high if you loose control so always cushion the floor with protection and have somebody spot you when you attempt this, also remember that this article is for information purposes only and anything you do is at your own risk.
The first stage of progression for the bodyweight rollout is to master the chest rollout, the crucifix press up and the crucifix rollout as they all have similarities to the bodyweight rollout and will help you build the strength necessary to execute it. As well as the 3 above exercises you should also begin to practice your handstand against a wall so that you become comfortable in this position. The next phase is to start training for the bodyweight lateral rollout but under no circumstances should you try to do a full rep at this stage as you will either not be able to pull yourself back up or you will injure your shoulder joint. What you need to do is begin partial reps to learn the control necessary and build the strength specific to this exercise. When you train partial reps I highly recommend that you tie one end of a strong rope on each dumbbell with only enough slack left for the distance you want them to stop at. The purpose of doing this is, they will then not be able to move any further apart should you loose control. However, remember that you should pull back the dumbbells before the rope reaches its maximum length as this is only for safety and you will not learn the control necessary if you make a habit of letting the rope stop your decent. The progression to the full bodyweight lateral rollout is simply lowering yourself down further over a period of time until you can complete a full rep and once you have mastered it you will be among a select group of people who possess the upper body strength and muscular control to execute this skill.
Like all advanced bodyweight exercises you need patience to nail this skill so be prepared to spend many months training for it. Build up a high level of upper body strength before you try the lateral rollout. Always cushion the floor with some protection and have someone spot you for this exercise. Bending you arms makes this exercise easier but is not a true bodyweight lateral rollout.
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.