Video: How to Use the Ab Wheel Rollout

In this week’s video we cover four ab exercises that prepare us to perform the ab wheel rollout properly.  Check it out:

Let’s Review the Main Points of Building to a Great Ab Wheel Rollout:

1. Use the quadruped cat-cow and quadruped rocking to feel the difference between movement from the spine (cat-cow) vs. movement from the hips and shoulders (rocking).
2. Start with the Tall Kneeling Stability Ball Rollout.  Before we jump to synchronizing movement of the hips and shoulders, we simply start with this tall kneeling drill to learn how to keep our spine neutral throughout the movement.
3. Progress to the TRX Rollout.  The TRX Rollout is a great next step because of it’s natural arcing motion.  It makes the fully extended portion of the movement a little easier, as you get to stay a little more upright with the TRX.
4. Next, we move on to the ab wheel rollout, but we use a backstop to help us with eccentric control.  Over time we progress further away from the backstop until it is no longer needed.
5. Now you’re an ab wheel rolling son of a biscuit.

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Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

Latest posts by Chris Merritt (see all)

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