How you can Perform the Ab Rollout Techniques, Benefits, Variations

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The ab rollout exercise is one of the undisputed best ab exercises you can do to build core strength and six pack abs. That said, if you do it incorrectly you can quickly hurt yourself. This video shows you how to do an ab rollout using either an ab wheel, a physioball or a barbell. The proper progression between the variations of this ab exercise are also shown so you can adapt it to meet your current ability level..
To start, you want to perform the ab rollouts from a physioball since it provides you with a higher elevation from the ground. The closer you get to parallel to the ground the more your body will have to fight the force of gravity. Your abs and core will work on overtime to try and resist the urge to cave in and crash to the ground..
From this plank position you can begin by performing small circular movements like the physioball stirs, or more dynamic movements like the alphabet abs exercise demands. From there, you can attempt your first ab roll out rep making sure to stabilize your core throughout the movement..
Once you’ve mastered the physioball version of this ab exercise you want to move onto the actual ab wheel. This piece of ab training equipment is still one of the absolute best ways to hit your abs. You perform the ab wheel rollouts first from your knees to be sure you’ve got enough ab strength to do it properly..
Next you move up to the barbell rollout version of this exercise. The wheel effect is the same but you get the increased force of friction that you must overcome on the way back in. In the video I’m using three hundred and fifteen pounds and the abs have to work really hard to control the outward momentum and pull back in..
Start by giving this ab rollout progression a try and when you’re ready to take your six pack ab results to the next level, head to http://athleanx.com and get the complete pro athlete training system. Go from a zero pack to a 6 pack in the next 90 days with a professional athlete trainer coaching your every workout..
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This video is a re-upload of a video I released in early 2017 and deleted shortly thereafter due to its low popularity when I was clearing some stuff off the channel. I’m re-posting it because one of my very first subscribers was looking for it so he could utilize the progression. I hope you enjoy it!
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How to do Ab Wheel Rollouts | Perfect Technique & Progressions for Beginners. Using an ab wheel is a fantastic piece of at home equipment to get strong, tone abs. But you want to make sure you are in using the correct form and technique to get the most out of this exercise. Follow these pointers to make sure you are challenging your abs in the right way! ▼▼▼.
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How to do Ab Wheel Rollouts | Perfect Technique & Progressions for Beginners:
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In this episode, Sal, Justin and Adam with Mind Pump Media demonstrate how to properly use an ab wheel and the common mistakes people make when trying to use this fitness tool..
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Ab wheel rollouts are one of the most commonly performed ab exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them on the floor with very little space and one inexpensive ab wheel. The problem is, the ab rollout is also one of the most abused and misperformed exercises which can quickly ruin your lower back if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform an ab wheel rollout safely so you can train your abs without wrecking your back..
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 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..
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..
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. If you are a beginner, 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 your 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..
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..
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The ab rollout wheel is an incredibly useful tool to help build strong abdominal muscles, IF you perform the exercise correctly! In this video, I am going to show you the 5 biggest mistakes that people perform when doing ab rollouts and what you can do to fix them. By making these small tweaks, you’ll be fixing those mistakes that you might not have even known you were making..
The first mistake that we need to address when using an ab roller is the positioning of the arms; more specifically, the elbows. Without even realizing it, we often bend our elbows when performing the ab rollout a compensation that our body is making without us even realizing that it’s happening. By not having straight arms, we take a good portion of the load (all of which is supposed to be directed to the abdominal muscles) and offload that tension to the triceps. This compensation makes the exercise a heck of a lot easier to perform than if you were to keep your arms locked out through each repetition. Keep your arms straight to make sure that you are getting the full benefits of this exercise..
Speaking of arms, the second ab rollout mistake is using your arms to pull the ab roller back in instead of using the abs. It is not uncommon to see someone pull the ab rollout wheel at least half way using their arms before engaging their core to finish the rep. Remember, it’s called an ab rollout, not an arm rollout! Make sure that each repetition has the abs engaged throughout the movement and leave the arms out of it. They are simply there to hold on to the wheel..
The third ab rollout mistake that you commonly see being performed has to do with the hips. This might be one of the biggest issues I’ve seen with this exercise being performed and it is flexing them after they’ve been set. Typically, this mistake rears its ugly head in the form of the butt breaking past the imaginary line that is formed at the knees. Imagine that there is a wall that is going straight up from your knees and it is there to block your rear end from crossing that plane. This will make the exercise more difficult, but it is the proper way to perform it. Just because there is an easier way to perform the exercise, doesn’t mean you are getting the full benefits from it!
Next, we have the issue of the pelvis dropping into anterior pelvic tilt throughout the exercise (especially when we roll all the way out). The problem with this is the amount of strain on the lumbar spine. The way to fix this mistake when using the ab roller wheel is to keep in mind that the pelvis should be at least neutral to a posterior pelvic tilt. By making sure to keep the pelvis out of anterior tilt throughout the repetition, you are also making sure that the abs are taking the brunt of the work performed in the exercise. You will also notice that any low back pain that you were having when doing this exercise, will disappear..
Lastly, the 5th ab rollout mistake is always rolling straight forward. While we know the abdominals work in the sagittal plane, we mustn’t forget that another function of the core is to counter rotation of the trunk. In order to train this movement pattern, rolling the ab wheel straight out is not going to cut it; you will have to roll out at angles outside of center. Now, this doesn’t mean taking a drastic angle to each side, because that will shorten the distance that needs to be traveled by a significant amount this makes the exercise easier and less effective. So make sure to add in some slight outward angles the next time you perform the ab wheel rollout..
By keeping these 5 ab rollout mistakes in mind, you will be able to get the most out of the exercise. As I have said previously, the ab rollout wheel is one of my favorite pieces of equipment when it comes to training my abs and I believe that everyone should utilize it. However, it’s not just what exercises we choose, but HOW we do them. By putting the science back in strength, I am looking to make sure you get the most out of every exercise because the choice is not the only thing that matters..
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