RTS Coaching: Ab Wheel Rollouts

AbWheel

Ever since I got into training, I’ve been a huge advocate of core work.

Quite simply, if your core isn’t strong enough, you’re not going to be able to demonstrate the speed, strength, or power that you’ve worked so hard to create.

One of my favorite all time ab exercises is the ab wheel rollout. Not only does it absolutely crush the abdominals, but I’m not going to lie – I actually enjoy the soreness it provides as well!

In today’s video, I’m going to cover the ins and outs of the ab wheel rollout. Enjoy!

Here are a few quick tips to remember:

  • Start with the ab wheel below the shoulders.
  • Exhale and round the back slightly, getting the pelvis to a neutral position. (NOTE: I struggle with this a bit myself, as I’m somewhat stuck in a bit of lumbar extension. That’s why my hips look a bit higher than they should. Don’t worry – I’m working on it!)
  • Once you’ve got this neutral position of the pelvis, hold on to it for dear life!
  • Control the lowering portion and try to keep the ab wheel over the shoulders as long as possible, and then let it drift in front.
  • Do not let the back arch at any point in time. Imagine that you’ve locked your pelvis into position and you can’t let it go.
  • Once you get to your end range, reverse the movement and return to the starting position.

Ab wheel rollouts are an awesome exercise, but definitely not something you should start with Day 1. Take some time and build up your abdominals, and when you’re ready give this one a go.

Good luck!

All the best
MR

Get 3 days of my best coaching materials — for free.

3 DAY COACH'S CAMP:

Notebook with pencil icon Write better programs
Trophy icon Learn how to motivate clients outside the gym
Meditation icon My most popular resets for instantly improving movement quality

Back to All Posts