Never Do Ab Wheel Rollouts Like This!

Ab wheel rollouts are one of the most commonly performed ab exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them on the floor with very little space and one inexpensive ab wheel. The problem is, the ab rollout is also one of the most abused and misperformed exercises which can quickly ruin your lower back if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform an ab wheel rollout safely so you can train your abs without wrecking your back.
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The problem with the ab wheel rollout starts with the position of your lower back during the setup of the exercise. The two things you want to avoid is letting your hips drop down into a straight line with your back and getting the hands out too far from the body. Either one of these will shift too much of the focus onto the lats and turn the into the prime mover of the exercise. This is not bad if you are looking for a great bodyweight back exercise but this is certainly not our goal when performing the ab wheel rollout.
The back should be pulled out of the natural anterior pelvic tilt that occurs during the setup for this exercise. While you will be flexing the spine from above, a key function of the abdominal muscles, you will likely only be flattening the lumbar spine and pulling into a more of a posterior tilt from the excessive anterior tilt. This will have an effect of actually putting the back into a safer position to perform the exercise.
From here, you want to consciously make sure that you hold the abs in a contracted position as you initiate the rollout. Only go out as far as your ab strength can support you. If you are a beginner, you may only be able to go out a foot or two. That is ok, as long as your lower back is not caving in at any point because your have surpassed the strength of your abs then you can still get great benefits from the exercise. If you are stronger, you can go out further and even hold the end position for awhile to increase the challenge.
The next part is where most of us will ruin the exercise, even if it has been performed properly up to this point. Instead of initiating the return of the ab wheel to the top using the hips you have to contract the abs first and be sure to move your entire torso in one piece. Your hips and the wheel should come up together, without allowing the hips to travel backwards. In fact, you can check that you are doing this right by placing a bench behind your hips and making sure not to make contact with it with your butt as you pull back to the top.
The most important element of this move is that you are getting both benefits of the abs if you want to get the most from it. The anti-extension and spinal flexion components of the abs are both going to be tested if you perform this right. Both are needed in order to build the ab strength necessary not only to get great results from the ab wheel rollout but to keep it a safe exercise choice as well.
If you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to athleanx.com and get one of our ATHLEAN-X Training Programs.
For more videos on how to squat, how to bench press and how to gain muscle without ruining your joints, be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

Now that you know how to do ab wheel rollouts properly, you might want to know what other ab exercises you should be doing (and which ones you should avoid all together) - kzbin.info/www/bejne/iqK7qHxngryNodU

[@kylemaxi5525]

You are doing them wrong then and using too much arms

[@fullbrigades747]

Sometimes I feel that Jeff's sole mission is to show that I do every exercise wrong!!!! I am so thankful to him!

[@Thegoatno69]

you ought to be Mann

[@krisnacater]

Hahahaha that is what i feel too

[@drivereverlast7142]

Thats funny

[@jaelynblanc4279]

😂

[@michaelryan7687]

😂😂😂

[@5OO_Benz]

I hope we all reach our fitness goals one day! Keep grinding everybody!

[@TheDarkizer]

dont forget , after you reaach it, you should maintain it , jeff always said the hard part is maintain that body

[@TheVikki999666]

500 Benz dhvvsbbdseijdyv

[@yellowbabymarshmellow3040]

Thank you and likewise

[@isoflo9993]

You too ty

[@missingthe999]

It's not about reaching your fitness goals but of having a healthy lifelong body

[@hunnya9450]

i did this at the gym today, the floor tastes like rubber

[@lamzadavboy9224]

😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂

[@FKN993]

LMAO 😂

[@burrusaga]

🤣🤣

[@Rizwan_th]

😂

[@vecna8130]

LMFAOO

[@sarvindshekar]

I am training for over 10 year and 5 of those years are with general floor trainers. Since i have couple of injuries in my spine, i never felt that the trainers ever understood what i needed.. And i was always looking for solutions and thanks to you, i get world class training and your videos are so informative and useful to me especially because i am limited to certain kind of workouts and you still add variety to what i can do with my limitations.. Thanks Jeff

[@joespn18]

Quality over quantity!💪

[@benjoseph748]

Joseph

[@weditewelde7725]

Joespn i,m agree wtih you 👍

[@oussamabr5851]

Well, Jeff has got both :)

[@LuckyLuru]

true

[@Doatello1991]

Christina Reynolds In exercising, quality over quantity always. Not just for true results, but for safe workouts.

[@gurjit_kaur-1968]

First when I ordered it I opened it up and started doing the exercise ,then I felt the pain in my lower back then I saw your video this really helped me thank you so much 👍

[@RedForeman]

😂 I just started today and was like hold on bruh why my back hurt.. Definitely was flattening out instead of the cat pose he's doing still not as easy but my back doesn't hurt doing it that way

[@gurjit_kaur-1968]

@@RedForeman 😂 nice!

[@l3xmal265]

I was almost certain going to hurt myself before I stopped and watch this video...thanks dude

[@dearwhitepeople1498]

I have been using my 4 plated, level3, armored vest while doing my ab roller. Great results!

[@zanlaithawnthu2992]

Was doing this exercise last day,I just realized I did it wrong after watching this.Next time I do it I'll surely try ur way.Tanks always for a great Video 🐒

[@dramabeatz33]

thlamuana Knox same here

[@HadynsTVdoc]

My favourate ab workout. Clients always struggle to pull this off, but it takes some practice to perfect the form! And you described it perfectly.

[@AllieEm1]

I love this exercise and absolutely, you need to do all these things! I've never had any problems with it because of this. And I've had amazing results 😃

[@bitflux2]

has it helped to get rid of the bulge for a flat stomach?

[@Ve-suvius]

@@bitflux2 Lose the weight. Look at the tv show Naked and Afraid. 21 days and they lost a lot of weight. Just eat less, and /or different. Healthy stuff, and not lots of it either. It will only make the belly bulge. You can train abs all day and not have them showing . It's all about the 'too many' calories.

[@lifestylewithleira]

Im definitely a beginner when it comes to the ab roller and this video was so helpful!!

[@tejmatronic]

I literally added an ab wheel to my conditioning workout a couple of weeks ago so this video is absolute gold for me. Your content is inspiring me back into working out after a lay off. Thanks man!

[@jadedaces]

I just bought this ab-roller only three years after this video was published on KZbin! You’re a wizard, Jeff! On top of that, my back grew a personal trainer after I started doing these as you instructed, and he’s pretty cool to hang out with, too! Your videos are pure magic! Seriously, though- thanks for the tip.

[@Sbsp54]

I purchased an ab wheel yesterday, and I wanted to make sure I did these right...so this video was super helpful!! Thank you 👏🏼🙌🏼

[@monjuinc.2760]

Someone needs to make a meme of Optimus Prime saying "autobots roll out" and then Jeff doing ab rollouts

[@gaminggalaxy2021]

Monju Inc. Yoooo😂😂

[@DarkmanXSincere]

Why?....

[@nelsonkiiru7252]

🤣🤣🤣🤣U funny!!😂Never saw that coming!😂And u got a good imagination!😂

[@thisisALI.i]

lol

[@MikeSakaru]

Preferably with Jesse's robo curl noises during Jeff's rollout.

[@TracyyNicolee]

I just bought one of these and glad I watched this before going home and using it.

[@Token4NaijaTV]

I just got one as well I hope I can do it

[@TracyyNicolee]

Tanwa Stanley it was super hard to do hahha

[@dezillionaireproductions]

This explains so much I've been doing them a week. I was trying to stay stiff as a board. Backs been a tad sore. Tomorrow we try again! Thanks 👍🏼

[@matfly4832]

Did that yesterday for the first time, did 10 of them and today my abs hurt like hell, I guess I got it right. Thanks Jeff!

[@luciano9573]

I thank you for this video, I had alot of lower back pain for a while. I never thought this could be the reason cause I thought I am doing it right.

[@dancadigan8158]

Ive been Doing ab rolls for about a year, I hurt myself recently badly, some much pain, I did 100 tonight, first mistake I counted, technique will be my goal from here on out. Thanks for this video, Ab rolls have made this 65 & half yr old torso look young aside from some stubborn fat around the belly button area. Ouch do em right or you'll suffer. Leaning on an ice pack!

[@grzegorzoleksa7759]

Just bought the wheel and starting today, we'll see how it goes :) Great vid, as I have a sedentary lifestyle/work, I really want to do it right to avoid back pain. Thanks man!

[@everettgooch5114]

Jeff, thanks for all your lessons. My name is Everett Gooch and this is one of my favorite exercises. I will but 35 pounds on my back, roll out and hold. I am 64 and two years ago, I weighed over 300 pounds. By walking and learning from your videos, I am down to 165. If you have a chance, I have a KZbin channel. I wanted to reach out to people like me. The channel is my name. Thanks again for your instruction and for helping me get better at my workouts. Respectfully, Everett gooch

[@AnimeFan4EverLast]

Bro this is my Favourite exercise it’s very helpful thanks

[@aldorodriguez7310]

Thanks as always Jeff! I started today and was about to go completely the wrong way. My first set sucked but with this corrections it will be safer to stick to it.

[@davidchaves5333]

Wow this really works and helps with sucking in the abs and roll back and feel the abdominals strengthen

[@dc1104]

Do a video on tips to keeps your spine healthy when lifting weights

[@WhaddupImJohn]

M Br proper form and correct weights for your abilities

[@bosubhaiyya]

Use a belt for heavy lifting..

[@TF-uo5cg]

M Br your spine shouldn't be in jeopardy, unless you've had back problems.like others have said correct form and proper hydration is key

[@ryanm.3393]

I suffer from back pain and I find hyperextension help me with an instant relief and since combining with weights I feel my lower back is a lot more stable and secure

[@petesis7934]

I just got one of these Very timely. Good video

[@dionisiodussart5629]

Lots of honesty and good advice is to be expected from this guy.

[@noloking]

Oh crap, I used to use those to scratch my back, lawls!

[@windimple1]

Breastfeeding

[@khalidshaikhani315]

It make me suck with severe back pain

[@willparfet8912]

Watched this thinking it was gonna be some BS “guru”. Pleasantly surprised with the in-depth description and anatomically/“biomechanically” correct terminology

[@gigiharms1565]

Thanks for the amazing information you put out there! You explain everything so well and simple. I appreciate it a lot. Bless you for your effort and free fitness educational contents 😚

[@ethrez]

This guy is the only trainer youll ever need. Precise, on point, intelligent.

[@lovegun62001]

This video helped me out so damn much. It took me several workouts to get this form right. Jeff's videos help me out so much.

[@MegaAnimationBros]

1:53 those veins..

[@1pauluzz1]

kzbin.info/www/bejne/d6OThoecesaVlZY

[@JoshV74656]

Great video, really feel the difference, get much more out of the ab wheel without hurting your back.

[@keyser_sozeevil_genius1152]

Who the hell would dislike this very informative video? Awesome video, Jeff!

[@mikkey246]

I got scared when I seen "never use ab wheel." Then I clicked on the link 😌😌

[@midotvadventure504]

i was just doing it wrong now, thanks for the video! :)

[@benjy1898]

I did ab rollouts to failure yesterday and oh my god does my lower back hurt... probably should've watched this video before doing them

[@travisjh9796]

Doing it properly , I can’t actually do a few more reps because I’m NOT causing low back pain or shoulder discomfort 😌 Thank you Sir 🙏👍

[@MarkJones-wk9dk]

Exactly how I'm going to do when I receive mine!💪

[@EpicCoolGuy21]

I like the disparity between doing the exercise right and doing it wrong. “Do this exercise right and you will get abs in 7 days, do it wrong and you will need to replace your back in 3 years”

[@antibull4869]

Most things are like that actually. Doing it right every time will yield results. Doing it wrong every time will cause injury.

[@sunnymoney7204]

I am trying to get my 84 year old grandpa to lose weight and get in shape, could you please make a video to help him, it would be great if you could.

[@Rampage1104]

How did it go ?

[@123ftw1]

@@Rampage1104 Peacefully

[@liamanthonyrookyard4869]

@@Rampage1104 in his sleep

[@brt888]

unfortunatly he died last week

[@khaliler7635]

@@brt888 What an asshole

[@ttpdetigepaladins1145]

The camera men is like “now it’s time to plug our shit.” at the end

[@binkhalifa2004]

The best explanation of AB wheel rollouts.

[@positivesun3661]

Received my an roller.Wanted to properly use it so I came to the expert.Wealth of knowledge here.Thx,sir!

[@ericb252]

Guys it's real. Got a back injury from this 7 weeks ago and had to quit the gym. Almost ready to go back watching this video and hopeful that this helps

[@sdski223]

Eric B well what happened next?

[@ericb252]

@@sdski223 Eventually, months later, did an MRI and it found a lower back bulging disk. It was bad! What helped, watching AthleneX lower back pain and bulging disk videos ( I think there are 5 of them) helped a lot, especially the one with Stretches. Hope that helps! It didn't go away just taking a month off gym. You have to be proactive with the stretches, no surgery needed

[@ericb252]

@@sdski223 btw it's completely gone now! And I'm way more careful now

[@sdski223]

Eric B so the pain is fully gone? Because im in the same position.

[@ericb252]

@@sdski223 yep complete fine now. You can do it too! Just take it easy, took me 5 months but I kept going to the gym with only a few weeks off at a time (bad idea) until finally took 2 months off because it was so bad and followed the Athelene X lower back stretches to get back to normal

[@lazombie743]

1 year later still watching the video

[@123ftw1]

Did you make ABs by watching it?

[@royaltyheroismandthestreets]

lmao

[@chrispham1113]

Doing it right gets results faster than wrong! I noticed that since I watched your videos, Jeff. I stopped doing this exercise because I wasn't doing it right. I didn't feel anything except my back. Thanks for the tip, mate!

[@frostydrums8043]

I bought an ab roller yesterday, still haven’t used it but I’m glad I watched this video, because I knew I would’ve hurt my lower back if I kept it straight rather than arched and tucked

[@happy8harry]

Before I watched this I said to myself that I didn’t need to because I frickin knew how to do a rollout bc I’ve done em a lot. I see now your form is the way it should be done. Makes total sense. Glad I watched this.

[@karlkanner3467]

great video. couple years years ago i finally worked my way up to doing these from a standing position, but didn't know i was doing it wrong, even though my lower back would hurt afterwards (i thought maybe my lower back was just weak). these days i can do fewer reps but i try to keep my form tight and i feel more soreness and fatigue where i should - my shoulders and abs

[@fernandotrogu91]

thank you for this helpful video!! i've used ab wheels in the past, and I made this mistakes. I'll try again!!

[@konstantinosgeorgelis6017]

Great work once more! Thanks for keeping us motivated even in our 50's. Grettings from Greece!

[@budekins542]

It's good to work out in your 50s or else you will end up with a belly like Jabba the Hut;-)

[@shubhamsingh3635]

Very Useful. Thank You.

[@yourgl.bsenpai5171]

Happy i found this ive been doing it wrong for a whole year. Legend!!

[@lukakipongi2223]

I just recorded myself and watch it 3 times but realised there was something wrong on how I was working out. I would go 100+ but felt back pain on the waist This video just made it clear where I was getting it wrong Thank you buddy

[@smileeman2002]

Best Fitness channel on the web. Thanks Jeff.

[@DreamingBIGinHawaii]

Every time I start a new exercise I always check with you and Jesse. I trust you guys information

[@FIRE-pk6wu]

Your workout is great. 👏 👏 I uploaded videos today, after doing 15. So hard work. I wonder if my method is correct.

[@diegospaish3747]

I can not believe that Jeff gives the green light to the ab wheel, but I'm so happy he does!! I have no clue why but I just assumed it was a bad exercise. I'm so excited because in my past the ab wheel would be the sculpting icing on the cake for me. I'm so glad that I was wrong.

[@clauderobotham6261]

Really great, comprehensive explanation about proper form and avoiding injury.

[@MARINE1966]

That was an EXCELLENT demonstration of the Ab Wheel and I was really educated on how to use roller THE RIGHT WAY. 👍🏾👍🏾👍🏾

[@Americafirst89]

Thanks a lot ! Now I’m better informed, since I just got the ab roller at Walmart, I definitely want to execute properly the ab roller.

[@Runner2050]

oh man i did all the things in wrong way that i never thought as wrong until watching this thanks for the video

[@illestsalvador9005]

Thanks! I've been wondering if I was doing it Right.

[@iamjustawife2619]

Thanks Jeff, will help strengthen my core and minimize my back pain!

[@drakegarcia3106]

Sang that's why my back always hurts doing this. This is helpful! Thanks!

[@danhope77]

It also works the chest and a bit of shoulders. Great exercise. Fantastic video.

[@1724kingcobra]

Rollout! Dun dun, Rollout! Dun dun dun, Rollout!

[@MrT6250]

Davion Maxwell got my twin glock 40 cocked back

[@1724kingcobra]

Thor Odinson Where'd you get that mackin' Benz, with them windows tinted?

[@gabinezzy]

Tell me who yo weed man? How do you smoke so good?

[@Biso0007]

it became frustrating ... each time i watch a Jeff's video i found out I've been wasting effort :)

[@souvikmirdha1871]

Thank you so much for the guidance Jeff Cavaliere. I am a beginner in ab wheel roll out and I cannot go all the way out while doing exercise with the ab wheel. But as you have said go out only as far as we can handle so I am doing it accordingly the way you said.... Thank You So Much.......

[@CarRamrod1]

Straight to the point , perfect explanation , explains what to do , subscribed before finished the video . Thanks Jeff !!

[@exocet8834]

Lmao did he drain himself before this Video?? The way his veins are jumping out looks just unreal

[@marcmichael3860]

At this period we need to stay home because that is only chase to survive this. We need to workout at home.💪 This store trainhome shop (check on google) is awesome with their home training products.💪💪

[@tomassmith5025]

right bro

[@markesquilin2516]

tried this technique change and the different is amazing, thanks Jeff!!! my Abs thank you.

[@Tony-mn7vo]

I do ab rollers and leg raises. Two very effective exercises for me. I had pockets withing a year.

[@arganth]

autobots roll out

[@arashdeepgill952]

Yes

[@nalatreborrenoclaf9648]

Never do abb rolls full stop.

[@RW-td2hz]

wrong, there are techniques on stopping and basically doing a short plank before you go back up.

[@PoloBeeX7]

This is a very insightful video. I appreciate the guidelines for safety and proper execution.

[@adamv6753]

I love this workout. I have found it to be the single most best exercise for abs when I am on a time crunch.

[@bloodlust4166]

I got an ab roller yesterday and tried it straight away. I want to build my abs and tone them, as they help in my running. I'm pretty sure I have done it wrong. Now, the next day, I have an insane pain in my upper abs. Almost as if my ribs are the ones in pain. I hope this will help me once I recover

[@stevelim3642]

Still in process, too much fats to get rid, although this ab roller seem to be able to stable my core and make my muscles withstand fatigue better, gonna tried it this week and hope i do it correctly

[@YussaNugraha]

Great Exercise! Your videos make such an inspiration for me to do workout and improve my body muscle. It's not easy. if you guys have any feedback, please reply.

[@Idontknow-bd6kf]

You helped me get my form even better👍

[@regdavies704]

It’s much clearer now on how to use the wheel correctly, thanks.

[@Strellzic]

I searched this because it was causing discomfort in my lower back. Glad I found this!!

[@JudithCeladon]

Just bought one. I rarely leave comments but: Perfectly explained and detailed video thank you so much :)

[@mohamedyossef8146]

You are one of the greatest fitness instructors out there

[@MrTimjm009]

Something Ive not seen explained and noticed I was doing from time to time . Great video . Focusing on doing a number of quality reps not counting reps necessarily . Heard this once before elsewhere . Again , I like that

[@robertpurdon2907]

I was doing this all wrong lol. Glad I watched this video thanks Jeff!

[@kleinandpeachadventure7030]

this is one of the best workout out. thanks for the tip. am gonna use it. just starting to learn how to use it but its difficult

[@rahulbihari1]

Sounds good. Will try it in my next roll out

[@ivicasiljanovski3259]

when i make this excercise a get ac joint shoulder problem and i live with the pain for 3 years

[@miheerkeshri9571]

Explained in a very easy way , thankful .

[@letsgometabolic]

I do the same workout but with a loaded barbell: the grip is more higher and so more comfy ro handle - the additional weight (barbell 20 kg + 2 x 10 Kg plates load) gives you more push and pull and is way more challenging as the "boring" ab-wheel. We have a ab-wheel in the gym... its à quite dusty-one...😂

[@skybluemarshall]

In my mid-40s, I did 3-5 of these from standing, to kiss the floor, and back to standing. 20 years and 50 lbs later, I just got back up to 10 reps from the knees.

[@robboss1839]

I just got another ab wheel. Great video

[@chrisflair9596]

Good video bro but you forgot to also add that you can turn the will left and right to cut your abs and get that nice cut as well