How to Roll to Break Your Fall - Basics from Floor

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Knowing how to use the forward roll and the backward roll to break a fall is important for your safety and confidence. This is a great tutorial if you practice any bodyweight skills, including parkour.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@snae227]

that "just incase shit happens" took me by surprise...

[@gmbfit]

Haha! No other better way to explain it :)

[@snae227]

GMB Fitness Your voice just seems so child friendly! Then BAM, ENTER DRAMATIC PHRASE, THE WHOLE CROWD HAS AWOKEN! xD the best way for a teacher to regain the focus of their students.

[@Yorkypud]

🤣

[@kimsey0000]

I fell off a 7 foot retaining wall today on pavement only injury was skint knuckles, thanks to rolling backwards. If thats not "shit happening" in this context idk what is..."

[@Yorkypud]

@@kimsey0000 🤣👍🏻

[@gioishere]

Tripped at school then did this and survived

[@themanman1549]

Suprised you survived school in general

[@heyoldman2003]

At 66 I tripped over my feet In a paved parking lot . My first thought was ..well , this is it ! And then ROLL .. it worked great . Two older lady’s watched with horror but ... I pulled it off . They asked if I was ok ? Oh yes .. I do it often . Which I have never done . Thank you. Your video will save many broken bones and sprains 🙏🏼

[@gmbfit]

hahahaha, nice

[@n31x]

That is good, man!

[@Magerquark]

As a guy who never did any gymnastics this was really unknown to me until I learned it in dance class couple weeks ago. I'm trying to teach this to my siblings but they are struggling quite a bit cause they are used to roll over their neck. I'm gonna show them this video to make it easier since I'm kind of a beginner myself

[@gmbfit]

That is great Sam! Please let us know how it goes!!

[@AyberkYaman]

He didn't :(

[@sliceofnichijou]

​@@AyberkYamanHe never did ):

[@spyralspyder]

This will save you if you skateboard.

[@spyralspyder]

+spyralspyder You might need to roll 2 or 3 times at speed. Become a frozen turkey

[@spyralspyder]

+spyralspyder don't pop your head out if going fast

[@scythebrinegaming9484]

...

[@cyberspino6277]

Sorry for the late reply but also if u like to climb trees

[@hahahahajaha3353]

@@scythebrinegaming9484 I agree

[@gmbfit]

Two things will help: Look at something that isn't moving. Watch it as you go into the roll and look for it as soon as you come out of the roll. Breathe.

[@avery-james]

Looking at something that isn’t moving is also a great way to stay balanced when doing things like quad stretches, yoga poses, or any other stationery exercise that requires balance.

[@jpslim7279]

Thanks! Been trying to teach my daughter to tuck and roll when she falls in sports.

[@3ric_038]

But you don't need to roll unless you're jumping from somewhere high

[@jpslim7279]

+Ultimate Gamer - Not true. The roll is very important so as not to put all your falling/diving weight on your hand/wrist/arm/hip. Especially if you want to stay in the action by rolling back into a standing/running position.

[@BillFye]

Fall when you kick a soccerball? Do a roll sweety!

[@jpslim7279]

+Martin Havens - Looks like you replied to the wrong comment.

[@BillFye]

Jp Slim I totally didn't though...You said you were going to teach your DAUGHTER how to ROLL when she FALLS during SPORTS. You never specified what sport so I made up an absurd scenario in an attempt to be funny. Seems as though you didn't get it, FeelsBadMan.

[@DojoVII]

This was really helpful. I haven't done any rolls in so long and I struggled with getting back into it. I went and tried it after watching this and am able to do it correctly.

[@gmbfit]

+Bryan Clark That is so great to hear! Sometimes skills like that are just waiting to be used again :) Glad you were able to do it!

[@Psty786]

Vib

[@Coira2]

I used this video to explain how rolls can save your bones and your life. I'm a sleep walker, and they're muscle memory for me now, and have saved me many serious injuries. Thank you for explaining it so well, because I wasn't able to explain how to tuck and roll.

[@adman8117]

Try magnesium , and try to find out as much as you can about how and why sleepwalking happens , That is "IF" you want to know how to stop or get rid of it.

[@Acriimony]

And here's me, barely able to get off the couch.

[@scottseeberger3154]

Awesome tutorial on rolling! GMB is my go-to for ideas on movement.

[@gmbfit]

There are a lot of different ways to roll and that's also a good one! Thanks.

[@adrianocarpinelli3433]

This is one of the most useful and funny video in fitness! When I was young I have always been afraid of rolling. Now I will try them following your step by step guide! Thank you :)

[@ryanaloyd]

Revisiting this video after many years and still awesome. This video was my first introduction to Ryan and GMB, soon after I started getting into body weight exercise after years of doing nothing. I greatly appreciated the reminder that learning body control and movement is not just about exercising (or being a ninja, though that is great too!), it is about real life, about responding to "shit happening" without getting severely injured, as well as enjoying movement in every day life. Thanks GMB!

[@gmbfit]

Ryan that is the best reason to train right? Life and the occasional trip or fall :)

[@vickyd8458]

Thanks for showing this I'm slowly learning how to break my fall it help a lot

[@gmbfit]

Thank you! Glad you like it.

[@kH-bv8ix]

Thank you!!!! This is exactly what I did (backward roll third version). I was fielding softballs for a niece at a farm. I was talking with my other niece, not really paying attention. I ended up stepping on the softball, both my feet flew up in the air, I tucked and ended up rolling backwards and popped up standing on my feet. I don't even kniw how i did that. I'm in my fifties. But it saved me from bad injuries falling backwards, downhill on a rutted farm road with rocks. I'm going to practice the others!! Because s**t happens 😂

[@gmbfit]

Way to keep from doing any damage to yourself!

[@sjbrwn4550]

I'm going to try this to make my friends think I'm a ninja

[@gmbfit]

That is always the best choice :)

[@sjbrwn4550]

GMB Fitness haha

[@greggilding9991]

ok?

[@versusfour2968]

How did it go?

[@sjbrwn4550]

a______bastad damn I forgot this comment even existed lol. I tried it out for a bit but I quit so I still dk how to do it 😅

[@gmbfit]

Thanks! I'll check that out.

[@ZSonicSound]

I'm really liking this tutorial! I've practiced rolling a bit when I play around. But never focused on some of the tips you mention, like looking at your toes in the back roll, and not rolling on your neck. When I have practiced rolls, I notice it's much more awkward to roll over my left shoulder. I'm excited to work on some of these progressions with more focus now. Thank you GMB!!

[@gmbfit]

We all have one side that isn't too pretty when we first start :) Keep practicing and tucking your chin!

[@mrmegabuckssongs]

Good video. Breaking falls can be dangerous is you don't know what you are doing or if you have a bad teacher. I like the fact that you emphasise rolling on the shoulders not the spine or neck.

[@JohnAkinJr]

Found this after breaking my wrist in a forward fall on a tennis court... Just knowing the bit about threading my arm might have helped and I think I'll try to work on it once my wrist is better just in case I trip like that again. Thanks!

[@gmbfit]

Oh man, that’s rough. Take it easy and recover fully.

[@victor_o_silva]

Awesome! Thank you!

[@slynnq1]

I love your tutorials, Thanks so much for posting them! I'm in my 50's and when I do these rolls I get pretty dizzy. Is this something I'm just going to have to learn to deal with because of my age or will my body get used to it? Thanks for your help.

[@uchihaclan6894]

I learned this growing up in my taekwondo class

[@roddycardonavalderrama9685]

this is a great tutorial!

[@douchewesker2013]

Thank you that helped me very much

[@brettniles]

The backward section of this is quite helpful.

[@gmbfit]

Cheers!

[@MarvinBug]

This is extremely helpful. I’ll start practicing them one at a time

[@gmbfit]

Right on - you never know when it'll come in handy.

[@Yorkypud]

Going to try this. I’m a mountain biker and we need this as shit happens all the time!

[@gmbfit]

I imagine falls are part of the territory. Hope this helps.

[@amtechknow]

Checking this out in covid-19 lockdown. Having hurt my wrist after a skateboarding fall, I can definitely say this will save you and improve your confidense immensely. Very well explained, going to try this .

[@gmbfit]

Hope you recovery quick - thanks for the kind words

[@crowpvpgod4537]

Sitting here after snapping both my right Ulna & Radial in a skating accident 😂

[@Shar0ne]

Learning to fall/roll properly is an invaluable skill in skateboarding. I'm pretty good at rolling when I fall and I've never gotten seriously hurt. I'm always worried about falling backwards though because my rolling isn't as natural. That's how I landed upon this video. I was trying to learn how to roll better in all situations. 😁👍

[@liamaincraft7614]

i came here not to survive from a 5 floor fall, but instead to make a cool jump after vaulting my couch and i can't manage to make a comfortable roll :( i got migraine

[@josegutz6143]

Thank you, every time I fall I dislocated my shoulder which is super painful! I’m going to practice this to prevent that from happening

[@Eric-xr3hn]

Thank you

[@gmbfit]

Hey Jordan, thanks for the comment. What you're asking for is help with a custom routine, which I can do, but not via KZbin comments. Send us an email, and Amber will let you know about our consultation rates.

[@johnnyg5358]

Great vedio/tips, if someone have no arms and wants to learn the safe way for falling / roll without any injuries what techniques / moves would you recommend ?

[@gmbfit]

The general principle is the same - start close to the ground and get comfortable learning to turn your head away from the force and roll or absorb with your body. Not having worked with a student who doesn't have arms, I can't say I have a lot of insight into specific techniques - it's a really good Q that I'm unfortunately not qualified to answer.

[@KieranBNChef]

@GMB Fitness can you talk and give tips to overcome anxiety when performing this as I felt like I was holding back my momentum and movement due to not doing it before and the initial stress

[@gmbfit]

We actually did a podcast about that :) gmb.io/overcoming-fear/

[@keegancan]

Thanks

[@drchilapastrosodrlasmacas438]

I fell off my mountain bike and this teen-era training kicked in ^_^

[@TheElectreKid]

I was running last time and I accidentally tripped myself, luckily I instantly get into a roll and got up right away, but I ended up scraping my knee.

[@TheBossMan1453]

Best technique my dad ever taught me

[@SSjago]

I believe I do the roll fine, painless at low heights, yet when I use it after leaping down from greater height I get a fair deal of pain in my spine because the vertebra seems to stick out a bit (causing the skin/flesh on them to be crushed during contact with the floor). does this indicate lack of technique?

[@DerekBartlettBeorn]

thanks for this, a Robin Hood fanfic I'm doing has Robin (the fox) doing this before drawing his bow so I wanna make sure I've got it right.

[@colpachino]

smooth.

[@ShravanSunder]

+ GMB Fitness Do we need a soft floor or can we do this on a wood floor?

[@gmbfit]

+KZbin Shravan Sunder I would recommend working on soft floor to start. As you gain more control give it a go on the wood floor! Remember the goal is to be able to break your fall where ever you are!

[@Salvi_J2]

the helped me roll better thank you

[@gmbfit]

Great!

[@yankee1147]

One thing I do. And its not the best thing but it helped me a few times. When I roll. No running or whatever I just duck my head and dive forward but I make sure my shoulder lands on the floor first and then bring my body with it. So I ostrich and roll. Again its just a regular roll I do for whatever reason

[@AngryFishing]

I was taught how to land properly from Wrestling, they way they taught us was to go across the shoulder like a X. I remember one time a guy threw me with a double arm log and I had to tuck my head and roll to break my fall.

[@jennywhite6907]

I have a real question. I see the falls require upper body strength enough to support one's body weight, even just for a few seconds. I can't hold my body weight up on my arms, I feel my body coming down on my arms, making them give out until my shoulder hits the ground. I think this lesson is for physically fit people, but out of shape, or fat people will not do so well. I wish you could have a demonstrative class do this with you. Just normal people who are not athletes or fit. ty for the video.

[@gmbfit]

I know how frustrating it can be when you are getting started with training. The push up is a good place to start and I think we can reframe how you are looking at this. By keeping the elbows in tight to the body and controlling the movement you can build strength. Perhaps the full push up is too intense right now, but you can work on the push up against a wall or kneeling. If you need any help please feel free to email us at [e-mail]

[@genieshanu]

:') thank u

[@brettniles]

Search 'parkour ukemi roll.' Watch those four tutorials. They have tips on troubleshooting your technique.

[@rosiermarie5424]

This doesn't quite work Maybe on grass but let's say I'm running at top speed and I trip will this work or will I hurt my spine and scratch myself up

[@lurkytespaed6469]

Do it right and smoothly, and no

[@ic9459]

The third version of the backward roll would work for what exactly? Just curious.

[@gmbfit]

It works for teaching you to roll better

[@ashleyunderwood583]

Is there a roll or specific move to fall off a horse. But more complicated because it’s higher and at speed. Just wondering because that ground is HARD.

[@gmbfit]

There might be, but I bet people who ride horses would know those techniques better than I do :) However, I can say that any advanced or specific rolling technique will work better if you've practiced the basics shown here.

[@gmbfit]

I suggest looking for a good gymnastics center in your area. Learn the proper basics from a good coach and it will set you up for everything else.

[@BBalloon]

It hurts the top of the shoulder bone without a mat! is this standard?

[@gmbfit]

I recommend working on a soft surface when you are first getting started. Slow things down and make sure you are tucking your chin toward your chest as much as you can. It is possible you are allowing your body to un tuck too soon.

[@GentleTaipan]

Thanks for the instrucitons, will try it out. (Music from Sheena Ringo's la salle de bain? Coincidence??)

[@gmbfit]

Good luck with working on your rolls :) Not sure where the music is from!

[@gmbfit]

Good ear! One of my favorite songs ;) -andy

[@samhaber8573]

How do you best fall if you have trouble with your knees giving out? That's my dad's issue?

[@gmbfit]

The basics are the same. Get comfortable standing up from and sitting down on the floor.

[@nubli521gaming6]

should you always do a roll on soft ground

[@gmbfit]

When you are first learning how to roll using a soft surface is best. Better to be safe than sorry!

[@ValleyViewsCc]

Does this work for when I bomb hills on a board?

[@gmbfit]

I don't know what that means, but this is only a very basic break fall. You may need to adapt your technique to your situation, but this will still be the basic form you should master first.

[@jimbartram7223]

I would like to see you do that when you're in your seventh I live in puerto vallarta mexico and if you fall you will get hurt

[@gmbfit]

It's really hard to judge your technique if I can't see it. If you're falling from heights, you want to avoid rolling on the spine if you can.

[@gmbfit]

Find a focal point and breathe during the roll. Go easy with it and you'll get used to it.

[@gmbfit]

Sure, you could use a trampoline. But just be careful transferring to the ground or a mat because there is a big difference in "softness". ;)

[@Tb0n3]

I somehow managed to roll out of falling backwards off a flatbed trailer. If I hadn't managed a roll I'd probably be in the hospital.

[@gmbfit]

Glad you were able to roll out of that situation!

[@tomwaters4761]

Does this work from heights?

[@gmbfit]

This is the basic roll. Perfect this before trying to learn to roll from heights. We also suggest checking out our friend Amos's channel, Parkour Ukemi.

[@polineokerman3622]

Does this work in a bike

[@gmbfit]

probably not

[@MadUniverseYT]

I came here because A minute ago I was about to fall too much deadly while running along a slope😥😥😥

[@AlexanderDemergis]

stay in a ball and roll on hand to elbow to shoulder to opposite hip, make a bicycle wheel woth those body points, touch them all to the ground like a bicycyle wheel wood. stay in a ball

[@jello788]

Maple storyyyyyy

[@pratikkadam8603]

It is basic thing in martial arts and even in Parkour and for paratroopers

[@gmbfit]

Should be basic for everyone

[@meghanpandit19]

i injure my shoulder and hip. any tips please

[@rosiermarie5424]

Bunch

[@matikashu6033]

I remember doing this instinctively, it was when I fell out of my chair sideways. Saved my ass from getting even more hurt. (Not from humiliation because no one cares about that) Instead of feeling my whole body aching, I just did what you did and felt no pain whatsoever. I was just very confused and thought, “Wait why am I not in pain and crying?”

[@ThoughtProvokingVlogs]

0:44 - Rolling backwards 1:19 - Rolling Backwards 2 1:53 - Rolling Backwards 3 2:34 - Rolling Forwards 3:51 - Rolling Forwards 2 4:21 - Variations

[@Naytone]

I've been doing forward rolls since I was like 6, but I'm not very confident anymore, so i guess it's always nice to see if I'm doing it right.

[@gmbfit]

Naytone Yeah, just start out slow and controlled - you'll get it back in no time!

[@lindytxadams8609]

T,hank you, helpful to 74 year old lady

[@gmbfit]

Right on - take it gradually. This will improve your balance at well.

[@jacob.rausch]

watching this while stuck in a tree

[@gmbfit]

hahaha, good luck getting down

[@hbaabes]

Just hold forward and you going to roll automatically

[@history_enjoyer_]

this will be hard, as due to reasons I cannot mention, I have a kind of hat on me needed at all times meaning that rolling is exceptionally hard for me

[@gmbfit]

Do something else instead...

[@history_enjoyer_]

@@gmbfit not saying im not gonna still try

[@gmbfit]

@@history_enjoyer_ haha, ok, well just be careful then :)

[@unovasfinest2623]

For some reason im REALLY bad at this. Im really agile but one nasty fall did it for me lol

[@gmbfit]

It takes time and practice. Don't give up! :)

[@DexieTheSheep]

Video game characters when they fall 10000 feet but fall damage is turned off

[@blu9913]

Literally any GTA 5 characters whenever they jump off a ledge

[@DexieTheSheep]

@@blu9913 funnily enough I remember this video reminded me of GTA back when I watched it

[@salahm.1195]

ninja roll

[@gmbfit]

ninja rolls use smoke bombs

[@Desiderium]

Never in my life will I ever be able to do a backward roll. Forward is all well and good. But there's just something I hate about putting my head back; I don't like risking it.

[@gmbfit]

OmglolNarutorules Well, it's not a risk if you're in good health and take your time building safe technique on a forgiving surface...

[@gmbfit]

You really need a firm surface to try and balance on. IF the floor shifts beneath your feet, you'll have a hard time standing. Now think of trying to balance on your hands on top of a tramp bouncing up and down with every movement...

[@Radnick0024]

Anyone else came here to increase their WORT WORT WORT-ness?

[@felixbrunetti9696]

i need this but i’ve done it twice and both times i broke my collarbone i’m not even kidding

[@gmbfit]

Sure, that'll definitely help but you'll eventually need to transition to the ground.

[@Tmous39]

Can I practice this on my bed.

[@agip07]

I think NFL players could find this useful, because this seems to dissipate that kinetic energy and shock they get hit with, and it’s kinetic energy absorbing that gives brain trauma

[@ellalol4498]

Fell of a bed (intentionally) rolled mid air survived

[@gmbfit]

ninja

[@ranchdubois1345]

Skaters searched up how to fall

[@Johny40Se7en]

Great tips but that music in between is too cheesy even for the 80's =P

[@nosmanual]

Am I the only skateboarder watching this?

[@jmh211275]

Try that on ice, at night.

[@gmbfit]

You first. Please take video.

[@steamfire]

How about showing actual falls off of moving things like skates, bicycles or skateboards performed correctly? No one ever does that, they just show slow demonstrations.

[@steamfire]

I'd like to see actual people prove that it can be done properly at full speed.

[@profd65]

+Dan Bowen You're a friggin' idiot. Dork.

[@clray123]

+Dan Bowen My thoughts exactly. Wear 2kg inline skates, do a failed back to front transition at high speed or something like that and show me the rolling on concrete.

[@dannyinverse6765]

Ummm, My back hurts xP

[@dannyinverse6765]

+Sanchir Enkhtur Or shoulder

[@gmbfit]

+Sanchir Enkhtur Perhaps you aren't doing it correctly? Do you get pain when you do the movement in general?

[@Robot404_]

+GMB Fitness There's like this bump in my spine that hits the ground. If i am not on something soft, like grass hurts.

[@gmbfit]

Have you gotten that looked at by a doctor?

[@CDELLO66]

I jumped off a 80 story building and rolled and I was fine, thanks (don’t try this)

[@gamingmaster6377]

I tried it, rolled, killed a burglar that had 12 death shoot guns and everyone clapped at me for saving USA of America

[@CDELLO66]

@@gamingmaster6377 a true act of brilliance.

[@gamingmaster6377]

@@CDELLO66 they dont call me Mr. Rolling for nuthin'!

[@pinheadlarry419]

I'm 12 years old and I just thought that in the future, super heroes will exist because of radioactive stuff. I'm not dumb ok but I want to be a hero when I'm older. Not a hero with powers, if there will be powers in the future, then ok I want powers. But I wanna be a hero like batman is, he has no powers but he is strong and smart

[@gmbfit]

There is nothing wrong with wanting to be a super hero :)

[@jazbeasley8249]

Dragon Ball Desmond doss was a hero. Look him up

[@DoubleRD]

pffft this is more to snap your ankle instead of your leg or arm

[@gmbfit]

Hmm if you are falling with control and practicing the goal is to avoid anything being broken.

[@FilmBuffBros]

With all due respect to your work, for most of the video you are already on the floor. If you're on the floor the fall has already occurred. I'm a skateboarder and I haven't found any good tips or videos about falling while moving/running or being tripped or falling off something. These are how falls usually happen - not standing, or walking abnormally slow.

[@gmbfit]

Alex Delarge You start with the basics and the least chance of injury. If you're at the level where you have to search YT to learn falling, then you are not ready to graduate from the floor. That's why we're teaching it on the floor - because you're a fool if you start from standing.

[@chadchadingston374]

I fell like this while skateboarding and broke my collar bone in 5 places…guess I did it wrong

[@gmbfit]

Hard to say. The best bet is always to avoid falling. When you're moving fast on a skateboard, it's hard to fall nicely.