Ab Wheel Roll-Out
Wheel rolls forward with neutral wrists and rounded upper back
- Level
- Intermediate
- Equipment
- Ab Wheel
- Movement
- Ab rollout · Kneeling
- Tracks
- Reps only
Works
Abdominals Shoulders Lats Front Delts Obliques Back
How to do it
- Kneel on the floor with the wheel directly under your shoulders.
- Grip the handles firmly with a neutral wrist position.
- Brace your core tightly as if preparing for a punch.
- Roll the wheel forward until your body forms a straight line.
- Stop immediately if your lower back begins to sag.
- Pull the wheel back to the start using only your abs.
Common mistakes
- Letting the lower back hyperextend at the bottom of the roll.
- Using shoulder momentum to swing the body back up.
- Rolling out too far before possessing the required core strength.
- Shrugging the shoulders up towards the ears during the rollout.
Safety
Stop immediately if you feel sharp pain in your lower back.
Do not attempt the standing variation until you can fully extend from your knees with perfect form.
Tips
- Think about rounding your upper back slightly to engage the abs.
- Drive your hips forward rather than just pulling with your arms.
- Keep your glutes squeezed throughout the entire movement.
- Exhale sharply as you return to the kneeling position.
Details
- Base movement
- Ab rollout
- Handle
- Push-up handles / parallettes
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Kneeling
