3 Unusual Ways to Use the Foam Roller That Will Get You Offensively Strong

by Jordan Syatt April 12, 2015

With the countless benefits of foam rolling and other forms of manual therapy finally breaking into the mainstream, it’s almost impossible to find a gym that doesn’t have a handful of foam rollers lying around.

And while understanding how to foam roll is an important skill for all coaches and lifters – I teach you how in my free step-by-step Guide to Warming Up  in this article I’m excited to show you 3 exercises using the foam roller that will get you offensively strong.

SHELC On Foam Roller

I’ve written about The Supine Hip Extension with Leg Curl (SHELC) before as it’s unquestionably one of my all-time favorite exercises for improving hamstring strength and function.

With countless progressions, regressions, and variations to choose from it’s a highly versatile drill and, in my experience, has drastic carryover to deadlift performance.

The great part about doing it on the foam roller (instead of a physio ball) is that it increases the range of motion and subsequent difficulty of the exercise. So if you’re at the point where SHELC’s on a physio ball are too easy, definitely give ’em a shot on the foam roller.

And if they’re still too easy, try ’em out single-leg.

For more technique and programming guidelines, you can watch my SHELC instructional video, HERE.

Push-Up on Foam Roller

Push-Ups are another versatile drill with countless variations to choose from and innumerable strength and performance benefits.

What separates push-ups on a foam roller apart from most variations, however, is the slightly unstable surface can help to improve shoulder health and function via increased contributions from the rotator cuff and shoulder stabilizers.

For added difficulty – and increased Serratus Anterior involvement – you can slightly elevate your feet onto a low box or bench behind you.

Ab Wheel Rollout on Foam Roller

Another phenomenal drill, I’ve written about the ab wheel rollout numerous times before and one of my most popular pieces outlined 2 highly advanced ab wheel rollout variations.

But seeing as many facilities still don’t have ab wheels available, I have many of my clients do ab wheel rollouts on foam rollers with extraordinary success.

Not only is it a great drill for improved core stability and performance, when performed correctly it doubles as an effective exercise for shoulder health and function.

For more technique and programming guidelines, you can watch my ab wheel rollout instructional video HERE.

Did You Find This Article Helpful?

JMC20141107-DSC_5812wEasily share it with your friends and colleagues using the social media tab on your left (or the bottom of your screen if you’re using your phone). 

And if you want to join my VIP newsletter and get exclusive content (including 4 world record training manuals) delivered directly to your inbox, just plug in your information below and I’ll send you an e-mail within 60-seconds.

Never Minimal. Never Maximal. Always Optimal.


World Record Strength!

Sign Up & I’ll Send Your 4 FREE World Record Strength Training Manuals Directly to Your Inbox

We respect your email privacy

Want to Learn How to Lose Fat and Build Muscle?

Then take this free gift. Seriously, take it. HURRY.

    THE SF INNER CIRCLE Members-Only Content

    From Jordan Syatt, Every Month




    Recent Posts

    How To Do A Proper Deadlift

    Have you ever thought that maybe you think deadlifting is bad for you because maybe you don’t know how to…

    Read This

    Deadlifts vs. Squats

    I think it’s time we all get on the same page regarding deadlifts vs. squats. There are so many contradicting…

    Read This

    How To Lose Weight Without Counting Calories

    “Jordan... PLEASE tell me how to lose weight without counting calories!” I hear this question all the time and yes…

    Read This

    How To Stop Binge Eating

    You want to know how to stop binge eating? Ah, right. That’s probably why you clicked on this blog post.…

    Read This

    How to Do Your First One Arm Pushup (Or 10 in a Row)

    Read This

    7 Intense Travel WODS: 15min or Less and Minimal Equipment

    Travel WODS Today I'll show you how to burn fat & build muscle while travelling without a gym. At the…

    Read This

    101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast

    "Silver Strength Bullets" are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performing at a higher…

    Read This

    New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions

    Before the internet shits itself because I'm rounding my back, this drill is not for beginner lifters or general fitness…

    Read This

    Rapid Fat Loss: It Actually Works Pretty Damn Well

    They get a bad reputation -- especially among some of the fitness goo roos -- but rapid fat loss protocols actually…

    Read This

    The MOST Common Deadlift Mistake Women Make (And How to Fix It)

    I chose this as the feature picture -- not because she has good technique -- but because she's making the same deadlift…

    Read This