Technique Tuesday: The Ab Rollout
The Ab Rollout is one of those exercises that you’ve likely seen on late night infomercials when you’re up waaay past your bed time. For 3 easy payments of $19.99, you too can have the abs of your dreams by using this fitness wheel. The fitness wheel will give you all the ab gainz you could possibly want.
If you’ve read previous articles on core training or the plank, you’ll remember that the role of the core is to resist movement. You want to maintain spinal stability in a neutral position while moving. That is one of the great things about the plank. It’s an isometric anti extension exercise. The Ab Rollout is at its base level, a plank, but with movement, which will make it significantly more challenging.
In order to perfect the Ab Rollout, there are a few steps that you’ll need to take to get there.
- Perfect the Plank
- Avoid Common Mistakes
- Earn Your Next Progression
Perfect the Plank
The first step in doing an Ab Wheel Rollout is hammering down the technique of your plank. If you are unable to maintain a plank with a neutral spine, then you must master this technique before graduating to something more challenging. .
There are a few breakdowns of the rollout that we want to avoid in order to get the most out of the exercise.
- Leading with the Arms
- Performing the movement by leading with the arms will put the rest of the body in a less than optimal position. This could be due to strength issue. A great cue to remember is to think about initiating the exercise from the hips, while keeping the glutes contracted. Then letting the arms and upper body following.
- Low Back Arching/Caving
- This is a result of not enough bracing, or just plain not being strong enough to perform the exercise. You have two choices. Brace harder through your abs and glutes, or pick an option that you can perform. We want to avoid putting the back into a compromised position.
- Hips Shifting Back
- This is more of an issue on the return to start. Rather than pull the wheel back while keeping a neutral spine, there’s a tendency to just shift the hips back up. This disengages your core and leads to 1/2 an exercise, which could be another sign of some core weakness.
Earn Your Next Progression
Much like you wouldn’t jump from a stationary lifestyle to squatting 200 pounds on your first day of training ( I haven’t seen a couch to 200lb squat program yet) you wouldn’t try a rollout before conquering the basics. This means we don’t advance until we’re ready.
- Physio Ball- In the kneeling position, place the stability ball in front of you. Reaching your arms out at a 45 degree angle, place your hands flat against the ball. Once you have braced your core you can begin extending. Be sure to contract everything, if you keep constant tension through your body it will make the movement as well as maintaining your form through the exercise much easier. Once you have extended as far as you can while keeping that modified plank position, you can start retracting your body to the start position under control.
- Glide Disc Negatives- from the same kneeling position, place each of your hands on the glide disks. With a tight, contracted core and glutes, extend your body to that modified plank position. While maintaining that good form, continue moving your hips toward the ground as your arms extend further overhead, until you are completely parallel to the floor. The key is control. Once your form begins to suffer or you have reached the end point of the extension, collapse to the ground, sliding your hands to your sides and push-up off the floor and return to the start position.
- Ab Wheel Rollouts- This is it! All your regressions and practice have lead to this exercise. Begin in the same manner, kneeling on the floor grasp either side of the Ab Wheel and begin in that kneeling plank position and once again think about bringing yourself into a plank while the hips and arms extend out to the floor. Once you have extended out parallel to the floor or as far as you can while maintaining control and proper form, you will engage your lats while keeping your glutes contracted and return to the kneeling plank position.