Roller Body Saw
Chasing midsection control under load? Roller Body Saw uses straightforward equipment demands to get there.
How to do Roller Body Saw
- Start in a plank position with your forearms on the roller and your body in a straight line.
- Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
- Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position.
- Repeat for the desired number of repetitions.
Roller Body Saw Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Roller Body Saw Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Roller Body Saw
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Roller Body Saw — Frequently Asked Questions
How do you do the Roller Body Saw?
Start in a plank position with your forearms on the roller and your body in a straight line. Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. Use roller and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Roller Body Saw work?
The Roller Body Saw primarily targets the abs. It is classified as a core exercise and is performed with roller.
How many sets and reps of the Roller Body Saw should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Roller Body Saw good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Roller Body Saw?
Try the Cable Side Crunch, Stability Ball Crunch (full Range Hands Behind Head) or the Smith Hip Raise. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
