Scribd
Upload
37 views1 page

Ab Rollout The Right Way: Ab Wheel Rollouts Tips

Uploaded by

martin napanga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
37 views1 page

Ab Rollout The Right Way: Ab Wheel Rollouts Tips

Uploaded by

martin napanga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

AB ROLLOUT THE RIGHT WAY

AB WHEEL ROLLOUTS TIPS 


Follow these tips to perform an ab wheel rollout exercise safely so you can train your abs without
wrecking your back.  
 
HIP POSITION
The problem with the ab wheel rollout starts with the position of your lower back during the setup
of the exercise. The two things you want to avoid is letting your hips drop down into a straight line
with your back and getting the hands out too far from the body. Either one of these will shift too
much of the focus onto the lats and turn the hips into the prime mover of the exercise. This is not
bad if you are looking for a great bodyweight back exercise but this is certainly not our goal when
performing the ab wheel rollout.  
 
PULL BACK OUT
The back should be pulled out of the natural anterior pelvic tilt that occurs during the setup for this
exercise. While you will be flexing the spine from above, a key function of the abdominal muscles,
you will likely only be flattening the lumbar spine and pulling into a more of a posterior tilt from the
excessive anterior tilt. This will have an effect of actually putting the back into a safer position to
perform the exercise.  
 
CONTRACT ABS
From here, you want to consciously make sure that you hold the abs in a contracted position as you
initiate the rollout. Only go out as far as your ab strength can support you. You may only be able to
go out a foot or two. That is ok, as long as your lower back is not caving in at any point
because you have surpassed the strength of your abs then you can still get great benefits from the
exercise. If you are stronger, you can go out further and even hold the end position for awhile to
increase the challenge.  
 
MOVE TORSO IN ONE PIECE
The next part is where most of us will ruin the exercise, even if it has been performed properly up
to this point. Instead of initiating the return of the ab wheel to the top using the hips you have to
contract the abs first and be sure to move your entire torso in one piece. Your hips and the wheel
should come up together, without allowing the hips to travel backwards. In fact, you can check
that you are doing this right by placing a bench behind your hips and making sure not to make
contact with it with your butt as you pull back to the top.  
 
The most important element of this move is that you are getting both benefits of the abs if you
want to get the most from it. The anti-extension and spinal flexion components of the abs are both
going to be tested if you perform this right. Both are needed in order to build the ab strength
necessary not only to get great results from the ab wheel rollout but to keep it a safe exercise
choice as well.  

You might also like