Dryland Core Drill: Side-to-Side Rocks

As a child, one of the first things we learn how to do is roll to the side. Then, as adults, we lose that ability because we don’t roll around on the ground anymore. That’s too bad, because when we get in the water to swim—which often requires a lot of strong rotation—many people struggle with that skill. But this simple exercise can help you reconnect with your inner rolling baby. 

Side-to-Side Rocks

Start by sitting up straight on the ground with your knees slightly bent and heels on the ground. Then, lie back and let your legs rise together off the floor a few inches as you extend your arms overhead and lie back a bit. Don’t let your shoulders touch the ground, rather keep your core engaged and keep the shoulders a few inches off the ground, while holding your arms and legs up so your body follows a slightly concave line.

Then, keeping the spine straight and moving the whole body as a single until, simply roll to one side. Don’t use your arms or legs to generate any movement. Pause on your side a moment then roll back to the center and continue on to roll to the other side in a controlled movement. 

As you pass through the middle point in the movement, your low back should contact the floor. Focus on keeping control as you roll back and forth in a steady movement. 

Aim for 10 repetitions on each side and three rounds through. 

Adding this exercise to your dryland routine can help you build rotational awareness.