4 Foam Roller Exercises To Help You Gain Strength & Muscle

Step Up Gains With Foam Roller

I guess everybody knows what the foam roller does. In this article I will show you new and amazing ways to use this awesome little thing!

The benefits of foam rolling are due to the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibres of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.

READ: Stretching Pictures

Stretching can be more beneficial if foam rolling is done prior to the stretch. Using a foam roller increases hip range motion after rolling on the hamstring then stretching, compared to stretching alone. Increase in flexibility is from increased blood flow and an increase in intramuscular temperature, both of which increase the viscoelastic properties of muscle.

Static stretching prior to exercising is not beneficial and could actually be injurious. Static stretching should be performed after exercise, when muscles are relaxing and returning to their normal length.

Let’s try this concept with a foam roller and incorporate into strength building as well as stretching.

  • Make pull-ups harder by placing the foam roller between your legs and keeping your knees up at 90 degrees.
  • To build great glutes, do a straight leg version of a glute bridge by positioning the foam roller under your calves.
  • Improve rear foot elevated squats by setting up a barbell in a power rack and sliding a foam roller over it.
  • Increase the challenge of ab rollouts using a foam roller. Pump your chest and delts with foam roller push-ups

1. Pull-Ups: Make Them Harder And Stricter

This is the overhead squat of the pull-up.

These can cut your numbers by 20-30%. If 15 pull-ups is your standard, don’t be surprised if you only get 10-12 with this method.

Putting the knees at 90 degrees gives a co-activation of the lats, since part of the muscle originates at the hip. Add the foam roller for abduction and you get a double workout of abdominal wall and abductor contraction that forces you to stay locked in and stiff.

SEE: 7 Stretches for a Lean, Limber Body

It’s also a quick and convenient way to advance pull-ups without a dip belt or weight vest to add load.

2. Preacher Curl For Your Glutes

Using the foam roller forces glute recruitment to bridge as opposed to digging into the hamstring for assistance. It’s a solid movement for hip activation.

Place the roll under one leg. The closer you place it to your knee, the easier it becomes. Placing it closer to the foot lengthens the leaver.

ALSO: How to Relieve Morning Stiffness in the Muscles And Joints

Before bridging, drive the leg straight as an arrow, squeezing your quad while dorsiflexing the ankle (raising toes toward knee). It’s only a 3-4 inch bridge, but it’s effective. Just 1-2 sets of 10 to start a lower body session will do your hips good.


3. Customise The Rear Foot Elevated Split Squat

Use a hollow, PVC style foam roll. Slide it over a barbell and set the bar up in a power rack around mid-calf height.

This movement is often done with the rear foot elevated too high, which puts a greater stretch on the rear quad and limits depth or makes the hip externally rotate and compensate, making it need more mobility.

The little bit of cushion on the roll allows for more comfort since the foot doesn’t have to go into deep plantar flexion like it does when on a bench.



4. Ramp Up Your Push-Ups

It’s a modification similar to doing med ball push-ups, but with less stress on the wrists and elbows.

Use two rolls. They should run lengthwise with your body, allowing you to wrap your hand around it so you basically have a neutral grip. The foam rolls give a hint of instability, which increases shoulder stabilizer and torso activation.

This variation allows for a greater stretch at the bottom range. Do 2-3 sets at the start of training sessions to get blood into your pecs and shoulders.

READ: The Perfect Beginner’s Bodybuilding Routine

Or use them at the tail end of a session for 2 sets of max reps, going to complete failure. Once to failure, do partials from the bottom position and finally try to squeeze an isometric hold for 5 seconds with your nose hovering right above the floor.

You’ll completely exhaust the pecs and shoulders and finish off an upper body session.


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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