THE WHAT:
A variation of the fundamental ‘lateral roll’ which makes use of the same floor-contact “pedal” mechanics to “drive from the legs”. The distinct & characteristic difference, however, being that whilst the former creates a ‘circle of the RIB-CAGE’ around which to roll, facilitated by the alternating switching of extending arms overhead, this ‘arm-tucked’ variation creates a ‘circle of the forearms and the rounded back’, along which to locomote.

With the arms tucked, as opposed to extended, during the roll, it is an innately more “protective” pattern both for the arms and the anterior side of the torso, to which the retracted forearms form a barrier (extended-arm lateral rolls will deliberately expose the ‘circle of the chest/rib-cage’). For this reason, the arm-tucked roll can potentially be performed on much harder/rougher ground than its counterparts, which are much more conducive to more “forgiving” surfaces of grass or wood.

Without the coordinative action of the arms facilitating the roll, however, it can be a little less efficient than other variations (the potential for generating momentum through the TORSIONAL relationship between the torso & pelvis by using the arms in a whip-like manner, such as in ‘Hollow-body roll’ variations, is removed), as well as less “aesthetic” (the arms can be used to draw “flowery” patterns and can create a more dynamic “open/close”-like texture).

In many cases, then, the arm-tucked lateral roll can be seen as more of a “practical” lateral roll, not lastly as the availability of the tucked arms means that, when passing through prone position, the floor can be PUSHED AWAY from at any point, providing an immediate an efficient transition into the level of quadrupedal; whenever there is flexion in the body (e.g. the flexed elbows), there is movement potential, and in this context it can be used to move the rolling body both into, and out of, the floor. To see this example in action, review ‘Plank to lateral floor-roll & exit’ in the ‘Prone quadruped to lateral floor-roll’ resource.

THE HOW:
As half of the locomoting circle here includes the back, the optimal shape will be one of a more scapular PROTRACTED form, the elbows pulled in tightly & arms forearms to the front of the body. The palms face toward the floor and contact is made with the pisiforms (ulnar corners of the hand), allowing for an immediately responsive push-away into a quadrupedal position, where desired.

The pattern can replace the ‘Fundamental lateral roll’ in the floorwork section of a dedicated ‘floor-communication’ practice, ideally in combination with other floor-entrance/exit patterns or floor-contact work with which it can be ultimately integrated and improvised with. As a staple locomotive pattern, it is ideally practiced initially for lengths (e.g. 10 meters each side) or for time (60-90” non-stop rolling) per set. 3-4 sets, 1-2x per week for a 6-8 weeks phase should be sufficient for foundational learning.

Whilst for many the pattern will feel immediately available, this phase of isolated repetition is required for the pattern to become efficient and “embodied”. Whilst the ‘arm-tucked’ variation is coordinatively less challenging than the ‘Fundamental lateral roll’, it does take work to create an efficiently-rolling ‘circle of the forearms & back’, namely sensitivity toward the INefficiencies (i.e. any “bumps” and “clunkiness”) which can then be consciously “ironed-out”.

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