AB WHEEL MISTAKES | 7 Most Common Ways..

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The ab wheel rollout is one ab exercise which can be highly effective when done correctly. Unfortunately, it is one of the exercises which is commonly done wrong. In this video FitnessFAQs will teach you how to correctly use the ab wheel rollout in your workout.
Lets talk about the 7 most common mistakes people make.
The first is an excessive amount of hip flexion. People compensate with their hip flexors by remaining in a hinged position. This takes a significant amount of tension off the abs and onto the hip flexors, decreasing the effectiveness.
When beginners do the exercise, they often use a range of motion which is too far and their lower back begins to arch. When doing rollouts the core must be engaged and the intention should be to prevent the lower back from moving.
Inconsistent range of motion is common, we suggest using a wall as an honest range of motion marker.
Not many people talk about foot position with the rollout exercise. Beginners should keep their feet on the ground and those more advanced should lift them from the floor.
Bending the elbows is a very common mistake. This decreases the lever arm, reduces range of motion and makes the exercise easier robbing you of gains.
Choosing an exercise such as the standing ab wheel rollout WITHOUT preparation is a recipe for disaster. Do the exercise right and only progress when you are advanced enough.
When doing the exercise it's easy to get lazy and relax at the start position. This is the bodies way of naturally decreasing intensity, keep constant tension on the abs by leaning forwards.
If you are looking for a complete calisthenics training program visit fitnessfaqs.tv and learn how to master your bodyweight.

[@FitnessFAQs]

🔥 Best Calisthenics Programs ➡️ fitnessfaqs.com/

[@racsouzivert4494]

FitnessFAQs yooooo

[@WanderingMendosa]

0:20 Hips flexed 2:24 Lower back 2:58 Range of motion 4:06 Foot position 4:43 Bent elbows 5:16 Too hard 5:50 Off tension

[@thematt5325]

I do 'em with my butt tucked, to protect my lower back. Resetting with each rep. This exercise will tweak your lower back if not careful.

[@rasheemthebestfirstone3274]

Damn fr

[@theheebs100]

it for sure is an exercise that can result in injury if you try to progress it too quickly, but in the long run this can strengthen your lower back and prevent future injury. I see this comment is from a long time ago, so I hope you are still getting benefits from this awesome exercise

[@TrueBlade-1889]

Does anyone have a link to a video showing how to do this with a bad back ? Thnx !

[@HumansOfVR]

WOW This is by far the BEST!! ab wheel video ever bravo

[@pmf026]

Just got my first ab roller! This video was very helpful!

[@TechWiz1983]

Thank-you, you’ve pointed out some mistakes I’ve made in the past without even knowing I was doing it wrong. Will have to watch this video again just before the next time I use the wheel.

[@mrbrightside3771]

I like the recap part. Should be in every video.

[@MeltonYoga]

@Christina Reynolds where he summarizes the video at the end just before he does the sales pitch - so he recaps (short for recapitulates ) the main points for correct exercise performance :)

[@toleury]

totally agree with the recap. I don't think I'm too dense but I wasnt quite sure at times if the example shown was the good way or of the example was showing the wrong way to do. The recap helped sort that for me. Using the tick and cross graphics more would make it very clear.

[@ntandombali5855]

Tjo I never do it right, sooo difficult I don't know why. You doing it so perfectly I'm jealous 🙈

[@aadarsh_1303x]

Well do other ab exercise and lower back strengthening exercises

[@BraziBros]

I was literally pulling out my wallet the moment he said “buy my...”

[@CLASSICALFAN100]

**HILARIOUS!!** With all the other exercise videos, it's the first thing they say... "BUY MY STUFF---BUY MY STUFF---BUY MY STUFF!!"

[@Ghost-fe1vp]

In Australia it's pronounced willy not wallet.

[@eroy5448]

@@Ghost-fe1vp i thought willy was for the weiner

[@Oliver-bn7jt]

that was a really good ad stunt on his part

[@disswitgan2376]

😂😂😂

[@anubhavkumar1838]

Thank you for correct me brother I was keep doing this exercise wrong

[@Andytlp]

Probably the best guide. Relaxed the hips more and felt my core and arms being engaged like 3 times as much.

[@swordsword5593]

ahahahaah...i just love this... "uhh, i can do that!" the way you say it, it's just awesome...haahah Thanks for this mate!

[@michaeljdkdkd]

i was doing it wrong and did so many reps, then i fixed my form and can do only like 3 in a row lol

[@muminadhami5825]

4:10 Wow, man. Those hamies look like Jeff Cavalier's biceps. You're so buff!! Also, thanks for the video!

[@gregoriousthemeh]

I JUST did that first mistake with my hips this morning. Thanks Daniel.

[@MrSpex24]

I love the wall trick, so simple yet such a great tip !

[@LunA-Emi]

Thanks bro. I owe you so much.

[@R3vzable]

My girlfriend is angry with you, because this wasn't how they did it on the shopping channel.

[@cMind607]

Lmfao

[@Louis-pv3on]

1k of likes vs 5 disslikes ! 2018 is the year of the winners, no more hate !!! thanks for allways providing quality !

[@joedagoe9952]

Way to go, Daniel! Your videos get better every time.

[@bplus2932]

again an other humble and a great display of information, thank you!

[@canberkyldz3012]

Thanks

[@matiasbarth5121]

Like then watch. Never regret. Great content as usual, thanks Daniel!

[@daryldelp8232]

I find if i focus on keeping my head in between my shoulders throughout the movement helps me keep a strict form.

[@tkdptt]

the best tutorial I've seen about this exercise 👍🏽

[@rfbite]

Hey thanks for the tips I honestly had stopped using mine cause I couldn't figured out why I couldn't feel my core working more then my shoulders.

[@jefflj6895]

Outstanding as always. Thank You!

[@MrDesertmike]

Great help in this video and I thank you!

[@HappytreeLuis]

00:19 "What's up guys, Daniel vaginal fitness here! Closed Captions are doing you dirty, haha.

[@jamkpa]

Good stuff.

[@deepak20002075]

Bullworker next? Please

[@milindchauhan]

3:10 i guess they never miss huh.

[@r-bascus]

5.17 the ego, is your worst enemy when it comes to training. And that's why many people stops after a couple of months. Their body feels beaten up, and they don't look like Daniel.

[@oliverlopez7600]

Excellent.... Thanks

[@Confucius202]

One question: If you use the wall as a measure, what for do you need an extra tape measure?

[@laibarao23]

3:27 I subscribed instantly!

[@MrJRW1]

As a newbie to the ab roller, I needed this video. Thanks for this!

[@brandondaniels9471]

Same here! I'm starting my ab roller exercises tonight 😂

[@АнтонКолесников-б7м]

I like the recap part. Should be in every video.

[@WalkingNose]

Always an inspiration Daniel! Thanks for all your superb videos!

[@neoabarquez7828]

he got us in the first half with the fake ad he did

[@sugar1973us]

As a female, I've been thinking of adding the ab roller to my gym props. But with lower, mid back, and neck issues, I'm thinking I could risk injury. I wonder if I should stick to doing downward dog and plank poses. That seems to target similar muscles.

[@lucianclinciu7443]

Good.Human flag tutorial/progression?

[@Jojo46548]

Boss Boss Look for Dominik Sky ;)

[@lucianclinciu7443]

I know him.Daniel should make a video with him or Skanderbeg :))))))

[@cMind607]

@@lucianclinciu7443 look up hybrid calisthenics he has a great tutorial on how to build up to a human flag and how to do it, I’m 3 years late who knows he could help you though.

[@lucianclinciu7443]

@@cMind607 too late man:)

[@ziljin]

what kind of knee pad is that? looks comfy.

[@Rensoku611]

3:25 i got really scared

[@DANGUIRUBIN]

I recommend a new tire on that wheel

[@andilemhlongo9744]

hahahaha

[@ricardourroz9322]

I like your videos. They are very very useful. Thanks a lot. I have a question. I´ve just got an ab wheel and want to get in a better shape. I am a beginer and I will follow your instructions. Just a question. To start how many sets and reps do you recommend a day?

[@johnrogers8836]

My take away....dont bend your elbows. I’m sure most viewers gained at least one good tip, if not more, as this was a good introduction video. Thanks

[@Descalabro]

During most of the video, I saw the lower back arching. Is it perhaps more difficult to keep it straight than it seems?

[@igoresque]

thank you for this video I had to deload from standing rollouts to regular ones because of the form, but it feels much more satisfying now in fact, I am now deloading a bunch of other exercises because of form issues, ego lift is not worth it

[@ProPrince]

ab roller is the one thing that hits my abs good

[@TigerCarpenter]

QUESTION do you breathe in when you are stretched out, and breathe out when you return to starting position?

[@HjalmarGuitarMaster]

I deeply appreciate that you made this video; Thank you so much Daniel!

[@ibrahimhassaan6188]

Routines to develop splits and pancakes next??

[@norm6096]

Not sure about split but pancake : INGREDIENTS Nutrition 1 egg 3⁄4 cup milk 2 tablespoons butter or 2 tablespoons margarine, melted 1 cup flour 1 tablespoon sugar (or 1/2 teaspoon honey or molasses) 1 teaspoon baking powder 1⁄2 teaspoon salt DIRECTIONS Beat egg until fluffy. Add milk and melted margarine. Add dry ingredients and mix well. Heat a heavy griddle or fry pan which is greased with a little butter on a paper towel. The pan is hot enough when a drop of water breaks into several smaller balls which 'dance' around the pan. Pour a small amount of batter (approx 1/4 cup) into pan and tip to spread out or spread with spoon. When bubbles appear on surface and begin to break, turn over and cook the other side.

[@chi1i]

Jakub V haha laughed my ass off

[@ibrahimhassaan6188]

Jakub V show me da wei

[@kollegah1808]

check out tom merrick's channel. he presents some pretty good routines

[@elyasafaloni8925]

Jakub V, VERY CLEVER my friend. 😂😅😂

[@chi1i]

Nice vid. Human flag tutorial next?

[@Greg_Chock]

Awhile ago I tried to show my daughter the wrong way with my back arched and hurt my back. :)

[@MrRyuzaki1]

Man, I hurt my back arching too lol Did your pain go away quickly?

[@Greg_Chock]

Yeah, went away in a day or so, but I had been doing core strengthening exercises for about 4 months before I hurt it.

[@ale03000]

I just bought one, pretty tough indeed, thanks !!

[@BingLi224]

5:22 too risky if already with herniated disc?

[@iceprada2]

Fam, I do these every single day. YOU ARE WRONG! First of all, we're all built different . What one's structure allows, another's might not. Second of all, your advice is going to get someone seriously hurt! When they extend and the abs aren't contracted and hips flexed, the spine will pay the price. I promise you they are not losing any core activation by flexing the hips and contracting the abs. Third of all, your form is terrible! And whoever does your "advice" will feel it in their shoulders because their spine isn't being supported as much by the hip flexors and abs. Several of the hip flexor muscles originate from the lumbar spine and pelvis, and their tendons blend with the connective tissue of the abdominal muscles. This anatomical connection allows for coordination between the hip flexors and the abdominal muscles during movements involving both the hips and the torso, such as walking, running, and certain exercises like sit-ups or leg raises. Bro, I DO THIS EVERYDAY!! I'm now training the standing ab rollout. JUST IMAGINE ME NOT FLEXING MY HIPS AND CONTRACTING MY ABS....MY SPINE WOULD BREAK DOING THE STANDING AB ROLL OUT PROGRESSION without all of the support. BRO THERE'S YOU CN TELL ME IF YOU DON'T DO IT EVERYDAY LIKE I DO FOR ALMOST A YEAR NOW. Stop spreading false info and do them everyday for a year or two before teaching it.

[@JBDeJulio]

That mid video ad joke was pretty good 😂

[@lordnibbler7554]

Are rest days important? I mean like if I do my legs and do them again in like 4 days while doing other muscle groups in between.

[@raybbaby]

Wow. Turns out I have actually been doing these correctly. Imagine that. : )

[@daniloespinozapino4865]

i dont have an AB wheel, but have a pushcart wheel, does it work?

[@danims7329]

The hips flexed advice may be applied to the pushups as well? I've seen many videos about proper form when doing pushups and, although the importance of keeping body tension by engaging the whole body including legs is often stressed, I've never seen that hip tip mentioned. I know ab wheel is a pretty different exercise, but somehow now it makes sense to me that focusing on keeping hip extension during pushups might help to increase body tension and to make it harder and more effective, and teach better posture as well. Any thoughts on this?

[@Patrick-wv8or]

Really appreciate how thoroughly you explained both the incorrect and correct forms in this video! Sometimes it can be a tad tricky to follow along as a relative beginner, and I'll have to rewind a few times, but I really appreciated the side by side comparisons in this video!

[@mrskaglolfoad]

Great video Daniel. That's helped me a lot with my form. Would be great to do a follow up video on transitioning through progressions until full standing rollout

[@zedworkout]

watch the perfect standing ab-wheel rollout Execution here kzbin.info/www/bejne/Z4XQk5qKiMdmjtU

[@danneh8777]

Guys I want to ask this workout also train your glute?

[@zaynnyn9069]

I always have breathing problems during this exercise. Somehow everything always builds up in the chest. maybe some Tipps?😁

[@josephusrivero3533]

Thanks for this vid. Couldn’t figure out how I was supposed to be doing this properly. 👏👍

[@cristabellfayola]

Nice

[@ralphenrile2793]

Does this mean that you need to squeeze your glutes during the exercise? This is how I see it. Remember, keep your arms straight, keep your glutes tight, and squeeze your stomach. Finally, you use the abs themselves, you keep the wheel out in front half way and when you bring back, you use your abs, not the wheel. The tension is gone when it is done like that, so please do it correctly. After one rep, breathe out and do it the same way again. Keep resetting the technique, for every rep. Good luck guys.

[@aphleesegurtra2820]

I've always wondered about elbow position... Obviously elbows facing out(lateral) while allow for greater intensity, but when elbow is facing backwards, that joint appears to be the limiting factor. What say y'all?

[@LLJR]

I hurt my back doing this an roller tore a ligaments on my back . Had to do Prolo therapy to heal my back in which a Doctor injects dextrose into your ligaments had to do 20 sets of infections which was about 1 year of injections

[@sonicman84]

Woah, this is by far the best ab rollout tutorial, ever!!! Thank you mate.

[@reggiesanders1284]

Thank you for this video. While your intention is to be helpful it’s also somewhat confusing as I cannot seem understand which position meets your approval.

[@josephmclovin9763]

I’ve worked out my whole life. Never understood the wheel till now. Thank u

[@majscrap2629]

Hard to take away something useful here. He contradicts the instructions to my wheel somewhat. Mine says keep you back with a slight arch and extend till your chest hits the floor. He discusses none of that. Uses too much jargon too. Difficult for me to understand. Need to look elsewhere.

[@Survival_Shelter]

The way you're doing it, you're mainly Training your shoulders. You have to arch your back and Crunch with your abbs in Order to grow a nice sixpack. The movement should not come from the shoulders as you do it.

[@muebleselrey5143]

Should I retract the scapula?

[@JusBlayze85]

the tip on keeping your hips more parallel helped alot thanks

[@fartmaster--po4ti]

Tried the hips extended version and found it to be a fair bit harder on the abs. Also felt my hamstrings working???? Supose I need to do some glute bridges

[@marcuswerneskog2739]

What is it that makes pausing during a set a big no-no?

[@st4rzycki]

You covered "Optimal Training Method for Muscle & Strength" can you also cover how does it refer to exercise selection? Most people say do X reps and Y sets. But how should I adjust number of sets if I'm doing for example pullups, commando pullups, australian pullups.

[@SnehalPatkar29]

Hi can you please explain how to handle breathing durring this exercise.

[@盐碱地螃蟹]

Good video

[@digitalsublime]

Let me guide you... but he will never answer a question even if you buy his programs

[@despuesdelatribulacion7613]

Hi! Is there any ab roller that you could recommend? There are so many to choose from. I’m obese and a beginner. Thanks!

[@JohnYoung-lt8gg]

perfect video. thanks!

[@danieldunstone6128]

I gotta question, what is difference between sliders and ab wheel. The same excercise can be done on both but mostly sliders are just used on the feet eitherway simular workout

[@masterofnone9513]

The problem with extending all the way out is that you fuck your rotator cuff up.

[@jeysonrafael3237]

Thanks for the video I was doing the Rollout wrong.

[@ICP_Whale]

What is the right breathing technique for the ab wheel excercise? Roll out and inhale? And roll back and exhale?

[@sakda8657]

I have done to it.

[@josephkeanu9347]

I am injured. Be cafefull

[@Ihavetoreturnsomevideotapes]

How are you

[@МишаХоджа-п6б]

Ютуберы, зачем вы показываете такие видео обзоры???!!! Перевод должен быть обязателен - ваша аудитория в большом количестве русско язычная

[@r.b.4611]

I was taught this exercise with no equipment, just walking my hands out to full extension. Anyone else? Also, pushups from the fully extended position?

[@Bumiround]

@Christina Reynolds lol

[@DiscoFang]

Walking your hands out and especially back is a very different muscle focus. The core is predominantly just supporting rather than working to pull you back. Plus your shoulders, pecs & triceps come into it more than the lats. Unless you're doing it with woolen gloves on a hard, polished surface!

[@dinnae]

Hah, KZbin suggested this video about 2 hours after I did this exercise for the first time. I made at least 2 of those mistakes, so thanks for the helpful video!

[@LockenJohny101]

I am so greatfull I found this video. My core isnt superstrong but certainly not bad. And I started trying to hold at the rolled out position for about 10 seconds (certainly didnt arch back) . But after seeing this I know why it didnt feel dificult enough, it was the bend arms and legs. Thanks a lot! I will try improving next time.

[@Adam-je4dy]

Or just do planks and sit ups to not have the risk of lower back pain

[@jasminetay9820]

To conclude my start position has to be like getting on a knee push up?