Epic exercises: ab wheel rollouts

I wanted to write about this exercise because it’s truly one of the best exercises you can do for building a strong, hard set of abs.

Ab rollouts also are done incorrectly all the time so I wanted to show you how to them nice and proper.

So if you feel these heavily in your lower back, it's time to reinvent the wheel :P

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Why It’s Awesome

It trains proper core alignment and stiffness during hip and shoulder movement. It's a total-body core exercise, which gives the ab wheel tons of carry over to other exercises.

Simply put, this is one the best exercise for a crazy strong core. This means you don't hurt your back lifting dumbbells, a couch, or your toddler.

How It’s Done

  1. Connect your whole ribcage to your pelvis and tighten your abs like you're about to get a soccer ball to the stomach. Really own this rib position throughout the exercise.
  2. Tuck your tail in between your legs and squeeze your butt HARD.
  3. Roll the wheel forward slowly, stretching your arms overhead and bringing your front pockets forward just until you feel a slight tension in your abs.
  4. No matter what happens, keep your abs TIGHT and don't lose your posture. Your back shouldn't move at all, only your hips, knees, and arms.
  5. Roll the weight back to the starting position like a champ.

Technique tips

  • Your back will want to arch (arching is when your back looks like a "U"). Don't let it -- even if that means rounding your back slightly as I am in the video.
  • You know your back is arching too hard when you feel start to feel it heavily in your lower back. When your back arches your abs aren’t working, and this puppy gets sad.

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  • Leave your ego at the door and slooooooow down. For every rep, you should feel like you could roll 6 inches farther if you had to.

When should you do it? How many sets? Reps?

3 sets of 5-10 at the end of your workout, or in between sets of pull-ups.


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Posted on Mar 29, 2017