Standing Ab Wheel Rollouts - Form Clarification (HD)

[@mikemarin106]

Ross, you are the man!!! No gimmicks, no BS, just poor fitness truth. Thanks!

[@ricksgymboxe]

Thank you Ross, always taking your precious time to help other people. God Bless brother!

[@RossEnamait1977]

You will typically exhale when you exert, which means exhaling as you return from the bottom to the top.It should feel right once you begin working with several continuous reps.

[@RossEnamait1977]

Hi David, consider using a ramp to progress instead of the wall stop method. With a ramp, you'll be able to reach full extension. I have a related tutorial within this channel if you scroll back to last year.

[@RossEnamait1977]

Deadlifts are a fine choice. If you don't wish to lift heavy, there are also low-tech options available. Even band good mornings with a quality resistance band can be useful (particularly for strength-endurance throughout the back side). I also use T-handle swings regularly (you could use a kettlebell or dumbbell instead if you prefer).

[@raym2074]

The ab wheel king!

[@RossEnamait1977]

Thanks! As for your question, it's a ramp that I demoed in a previous tutorial within this channel (look up the one-arm rollout progression video). It provides a nice flat surface for the floor (although certainly not necessary)

[@jsteinbrink3000]

As usual, Ross you inspire with your dedication, creativity, and generosity. Props to you papa. What is that thing that you are doing the roll out on?

[@RossEnamait1977]

thanks for the support!

[@MrRadishface]

It is finally clear to me now. I would often bend my arms as I rollout, guess I'll have work harder on my form...

[@adamismad2010]

how would you progress up to doing a full roullout from the feet? I can currently do one from the feet up to about 3 quaters extended before failing and can do kneeling rollouts very easilf. Should i do partials from feet? Any help muchly appreciated

[@johntrains1317]

Great form. Could you possibly link the other progressions for the toll out you mentioned? I cant find in in your playlists

[@RossEnamait1977]

I'm not a fan of super slow anything. If I want to make them harder, I'll add a 100 pound vest or use one arm. I also prefer higher reps at times as when you do 30+, it's not just a strength exercise, but one that lasts for minutes. The back endurance I derived from high reps helped me get past 600 lbs on the deadlift (ie. helped me handle more volume with the bar). Band good mornings also helped. How an exercise is used depends on the goals of the person. I use the wheel to address my needs.

[@shiftedshapes]

forget the super slow part then, just keep it controlled and keep arms directly overhead the whole time (so torso and arms form a straight line) this forces the midsection to do the work. try it once you won't believe the difference. I'm getting the sense that my advice is unwelcome, if so just delete my comments. I give it because you have shared so much and I thought you deserved the benefit of my insight, for whatever it is worth. Keep on rolling!

[@jesseholmz]

the best part of this video is that he's talking while doing rollouts

[@giarcrednep]

Thanks heaps for the video Ross. Cheers from Australia mate!

[@TrichsRUs]

This is much harder on my lower back than my abs. Or is that a good thing?

[@feuerfuchs90]

Very good explanation. Maybe 4-5 min with pictures and text only stressing the most important parts would have been enough. Thanks a lot!

[@911sanitarium]

you should make a guide on how to get strong enough to do a full standing roll out. I have been doing them off the wall for months now and cant get myself to do one full standing rollout.

[@AJ72407]

Peace Ross your vids are great the workouts are intense i have a question what are some ways to strengethen the lower back muscles i have a problem sometimes when i run i always stretch before i do anything

[@shiftedshapes]

Ross, I recognize you as the foremost authority on this exercise but I think you may be taking two shortcuts yourself. Please let me know if you disagree. First you are using momentum, especially on the concentric portion of the exercise. Second you are allowing the body to break at points other than the waist. For a harder rollout keep the arms overhead for the entirety of the motion and don't use momentum at any point.

[@DIAPOSTOLOU]

Hi Ross,my name is Jimmy and I would love to hear your opinion on using gravity boots for abdominal workout.I've never used them but always wanted to buy a pair.Thanks!

[@RossEnamait1977]

Actually, I did try them and didn't notice any significant difference, and actually they took away from the movement in my opinion. To each his own, best of luck!

[@RossEnamait1977]

There are some related videos in this channel if you look back further. I also have a detailed section in my latest digital download (3 hours dedicated to the core)

[@RossEnamait1977]

Don't drive yourself crazy with it, as an exercise is just an exercise. It's not a competitive event. There just may be ways that you could make the movement more productive before you look for other/more difficult options (ie. adding weight, one arm, etc.).

[@neverdull1000]

great vid brother...funny how people comment on folks providing information but don't post anything themselves...you should present at IDEA conferences I would pay top dollar for your classes. ~IPT studio Cali~

[@OfficerNIXON]

i tried it few days ago and rubed my nose so hard.... but i will try harder!

[@seanpaul8584]

Thanks for the video very good information here and great form. One thing I do and would like to add. You mention holding the roll out at the end of the full extension roll out for a 3 or 5 count to increase difficulty or progress which I think is great. What I do to make this exercise more difficult is exactly that to hold the rollout at the end like you said and when I am on the pull in movement of the exercise after holding for 3 seconds is to not go entirely back to the start position. This way the exercise stays a continuous strain on my body. I'm sure we have all noticed when we go back to the starting position and complete a rep we notice the tension is released and we experience a slight rest before our next rep. This is a trick a lot of bodybuilders use which is continuous stress on a set and is great for building muscle and strength as it can be applied to basically any exercise. Rather than doing reps we are doing movements. Also one thing about the weighted vest. I incorporate a standard backpack with weights inside to use as a "weighted vest" for those who do not own a vest like you suggested to use as another form of progression. Great for adding weight to pullups and dips as well.

[@jsteinbrink3000]

Of course, man. Sounds interesting. I will definitely check it out.

[@jimmybalantyne5545]

You're a cool dude man. Liked and subscribed.

[@Xpj7]

Great video!! Thanks for the clarifications!

[@shiftedshapes]

or you could just try doing it the way I described. Honestly I cna't even do it to full depth that way. is a lot harder than a more conventional roll-out and as strong as you are I would be shocked if you could rep out with this form.

[@RossEnamait1977]

Take a look through my channel. I have a few related tutorials. Using a ramp is perhaps the best approach. I also demonstrate how resistance bands can be used. A suspension trainer can also be helpful as you can vary the height of the handles to accommodate your current ability (lower handles = more difficult).

[@dnjj1845]

I used to do these rolling out and touching a wall to mark and know how far to go, but it's too easy to bounce off the wall when it gets hard. I guess you can say that's another mistake.

[@iPodknowsbestkohtube]

ab wheel gives a six pack or just ab strength?

[@WillKoz]

Amen!

[@RossEnamait1977]

NEVER have and never will.

[@marcoddy]

This isn't bodybuilding. Using 'momentum' is proof that the very first portion of the movement has been done with acceleration. Acceleration plus a strength aspect = power. Different training for different goals, I'm sure you mean well but I'm pretty sure Ross knows what he's doing dude.

[@RossEnamait1977]

shoot me an email as I'm limited to how much I can type within a comment

[@dwiggles1]

Man I can only do a roll out on my knees, but some day I'll get to the standing roll out.

[@yobbos1]

pure

[@RossEnamait1977]

LOL, you can hop on my back and I'll roll the wheel in slow motion if you want.

[@jayruptive7419]

Good stuff!

[@joseluix0]

Damn, you are super strong dude. My shoulders will explode if i try to do that. Also i would hit the ground and stay in the flor for a couple of minutes. Have you ever use roids? honestly

[@SergeInho]

every ab exercise makes your abs stronger, it is the diet that gives u the 6 pack

[@38tripleK]

Standing is best, knee pads are for sissy's...