Ab Wheel Rollout - The most under-rated core exercise?

The Foundation First: Bridging the Gap Between Skill and Strength

Before I go into the merits of this exercise, I first want to acknowledge that nothing beats skill specific drills for transferability. Ie- If you want to get better at linking toes to bar, you better be doing something in your training that looks like toes to bar. However, skill specific drills will only get you so far IF you lack certain attributes (eg-raw horsepower- pulling power or midline (Core) stabilisation. 

The Ab Wheel Rollout: Unlocking Core, Lat, and Tricep Power for Unrivaled Transferability

Here is where I truly believe that when executed well (and it’s got to be very- well executed) that the ab wheel rollout has fantastic merits and transferability to a huge list of the exercises that we do at CFFG. Outside the toes to bar and ab wheel rollout, there aren’t many core/ab specific exercises that also demand huge input from your lats and triceps (and guess what you need to perform seamless kipping motions- lats and triceps!) 

Earlier this week, Ben posted a video on facebook going through the deadlift set up. His cues: 

● Ribs down (abs) 

● Reach for the bar (lats) 

● Pull tension (lats) 

● Rigid spine (abs) 

All these cues can be used to perform the ab wheel rollout and I would argue that everyone in our gym would see benefits- whether that's in the gymnastics movements, the development of a stronger brace in the deadlift or squat or a better initial pulling position in the strict chin up. 

How To Do The Ab Wheel Rollout

I use the following cues: 

● Lock your glutes and abs in together- think co-contract or bring your sternum and pelvis closer together 

● Maintain that rigid spine position as the wheel and your hips move out together

● Initiate the pull back (I sometimes refer to it as a drag back) from your lats- the wheel has to start coming back to you before your hips can move. 

Once you understand these cues, then the ab wheel rollout is quite scalable, those newer to it perform a small range of motion, compared to those with more confidence/midline strength can roll out further. Finally for our gymnastic freaks, it’s progressed from knees to performing reps on toes. 

A short video from Squat University helps explain what a good rep should look like and also a regression with a swiss ball

https://youtube.com/shorts/h2c8V0YCD6c?si=E8yG2BQacfc4pD0x 

An equipment free regression would be setting up in a high plank and taking your hands further away from your feet/beyond your shoulders. This mimics and prepares your abdominal wall for the higher demands that the rollout imposes on your abs. 

https://youtube.com/shorts/svSyfXAvV5c?si=FYRQI4eUfvwhPP9u 

Using a barbell with 20kg plates is also a great way to do it in the gym if an ab wheel is not available.

https://www.youtube.com/shorts/YX2Pvb3Kn-k

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** A note/disclaimer- whilst I believe that the abdominal wall strength developed from this would be protective of getting future hernias- those that have a history of abdominal hernias would really need to use caution (low reps and small ranges of motion to assess their level of tolerance). 

Enjoy! 

Nick

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