Never Do Ab Wheel Rollouts Like This!
ฝัง
- เผยแพร่เมื่อ 15 ก.ย. 2017
- 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 - แนวปฏิบัติและการใช้ชีวิต
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) - th-cam.com/video/TqXwI1MWZks/w-d-xo.html
Sometimes I feel that Jeff's sole mission is to show that I do every exercise wrong!!!! I am so thankful to him!
you ought to be Mann
Hahahaha that is what i feel too
Thats funny
😂
😂😂😂
I hope we all reach our fitness goals one day! Keep grinding everybody!
dont forget , after you reaach it, you should maintain it , jeff always said the hard part is maintain that body
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Thank you and likewise
You too ty
It's not about reaching your fitness goals but of having a healthy lifelong body
i did this at the gym today, the floor tastes like rubber
😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂
LMAO 😂
🤣🤣
😂
LMFAOO
This is a serious one. I hurt myself pretty bad doing these to the point were I couldn't walk for a while.
Jeff is hands down the best in the business!
Obviously
He deserves way more subscribers
Yep, he's very knowledgeable. Love his videos.
I totally agree
Totally agree 👍🏻
i swear jeff has dismantled every exercise i've ever done, and showed me how to correctly to them. Love this channel
In summary:
- Don't flatten your low-back entirely
- Push your upper abs into your chest (in much the same way you would do a cat-camel)
- Roll out only as far as you can keep this form throughout
And don't use your hips to push yourself back up
Yea we can see the video
Thanks, this video could have been 30 seconds instead of 5 minutes.
Safe g
Thanks that was somewhat a much simpler explanation!
This was a great help! The slight rounding immediately took pressure off my lumbar and I felt the ab burn! Thank you thank 🙂
Quality over quantity!💪
Joseph
Joespn i,m agree wtih you 👍
Well, Jeff has got both :)
true
Christina Reynolds In exercising, quality over quantity always. Not just for true results, but for safe workouts.
Again, a video that makes my workouts better. Thank you very much
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!
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
Thank you. My ab roller has been collecting dust for the last 2 years. After watching this video, I'm ready to try using it again. ☺
Bro, I love the technical input you have, it’s not all about throwing weights and your body around. Great break down and easy for a novice to understand. You do great work on your channel, voice recordings are getting better, less voice echo than in earlier vids, easier to listen to so thanks buddy for helping us make a better version of our selves every day 👍🏻
Im definitely a beginner when it comes to the ab roller and this video was so helpful!!
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 👍
😂 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
@@RedForeman 😂 nice!
Right before i was about to do ab rollers at the gym. Jeff, you are the oracle
Keep banging those furniture ass bandit!
Draggie TV da fuq
Dare Devil Um.... nice meaningless group of unrelated words? Not sure what that was supposed to mean.... but it sure doesn't mean anything in english...
Here’s the thing. th-cam.com/users/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y These are not meant to be stretched to 12ft or 14ft or whatever else where you’re a 6ft person, stepping in the band and trying to do standing shoulder presses. If they tear, (assuming they’re not defective) then you’re trying to stretch them way too far. For a full body stretch, bands should be like three feet long, doubled over. Don’t buy the bad press. A fully extended reverse fly is avoid as far as you should stretch these. If it’s too easy, use more than one band at a time.Not rocket science.
I purchased an ab wheel yesterday, and I wanted to make sure I did these right...so this video was super helpful!! Thank you 👏🏼🙌🏼
Straight to the point , perfect explanation , explains what to do , subscribed before finished the video . Thanks Jeff !!
Thank you ✊🏾 I was doing them wrong to start but doing this up against a bench to make sure I’m not going too far back helps a lot I really feel every rep in the abs n no back pain
I have been using my 4 plated, level3, armored vest while doing my ab roller. Great results!
I just bought this ab-roller only three years after this video was published on TH-cam! 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.
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 😚
I was almost certain going to hurt myself before I stopped and watch this video...thanks dude
Whenever I want to do an exercise and I want to make sure I'm doing it correctly I come straight to your channel
Thanks Jeff that was so helpful i was doing it totaly wrong! Felt such a relief in my arms and my lower back when i corrected the workout. Thank you! ☺
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.
Thanks. Just bought an ab wheel. I tried doing the exercise “intuitively” but felt nothing in the core. Now I do.
Thank you for breaking it down ESPECIALLY in reference to the muscles that initiate the return. I also appreciate the quality-not-quantity approach. At first I felt I couldn’t do this exercise because I lack strength but now after watching this video I now feel like I can work my way up with this exercise.
Perfect instruction. Just bought my ab wheel and feel confident on doing it right now!
I just got one of these
Very timely. Good video
nearly 2 years later, Im glad this popped in my recommended
The ab wheel is a strange exercise imo. I can do alot of reps without my abs getting fatigued at all, but I still get insanely sore the day after.
Same bro
Same here
same...my first set ever was 27 reps
Do other exercises before to isolate your abdominal muscles, the ab wheel works not only or abs but also your triceps and back
@@vannavanilla I do isolate my abs afterwards instead. If you fatigue your abs too much you risk injury using the ab wheel.
Thanks Jeff, will help strengthen my core and minimize my back pain!
Bro this is my Favourite exercise it’s very helpful thanks
I've been doing this incorrectly, thanks Jeff. The shoulder workout was the best I've had in weeks since I've started.
Very useful tips and we look forward to more of such videos. Thank you for being a great mentor in guiding the safe way to an effective workout. Cheers!
thanks man, i have a ruptured disc and your axcercises had help me a lot, god bless you!
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.
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 😃
has it helped to get rid of the bulge for a flat stomach?
@@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.
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 👍🏼
Thank you for your informative I will practice for new instructions when I do the ab wheel
Finally someone on the internet who knows what he's talking about.
I stopped doing these a long time ago bc it just didn’t feel normal. I always felt like I was doing something wrong. But now after watching this I’ve got a good exercise to add into my ab workout. Thank you, I found this super super helpful
keep your negativity to yourself. You failed, dont ruined people who are inspired!
I was complimenting him on helping me, don't cherry pick my comment, I'm looking for motivation every day and he has helped before, and he still does. I'm sorry that it came across to you as a negative comment, I only wish for positivity and help for others
Blake Jones dont apologize... i read other negative post and you were just the 5th so its nothing personal.
@@prophetmadonna3744 how is that negativity? he said he gonna do this ab exercise as he now know how to do it correctly
Rama D Well, it wasn’t so negative. But some people dont want the idea in their head. No one has to hear its difficult. But i have read worst comments. So Im not going to say much about this...
Great advice my friend, was wondering if I was doing it right! 💪👌👏
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.
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 🐒
thlamuana Knox same here
Ive started going to the gym cause of you, thank you very much. Im on my first week right now and i got a long way to go.
Hz Vorex you may hear it's a marathon not sprint, it's true. Enjoy the process and be patient, the results will come.
Take as much advantage as you can of your early gains though. You will make the fastest and biggest gains of your life over the next couple of months so eat big and train harder!
Thank all of you for your replies. I will do my best to become the best version of myself.
Hz Vorex Good job. Keep it up. You will get there.
It helps to watch one of these videos every day. Jeff the best motivator
Thanks, Jeff. Can you talk about shoulder and clavicle popping and shoulder pinch pain, and ways to correct them?
I've been watching this guy for a couple weeks now and he makes many good points. I have re-vamped my routine after 25 years of same old/same old and feeling great. Focusing on the details he offers makes a big difference.
Great explanation for a beginner. I thought I was using my lats too much! I feel it much more in my abs now. Much appreciated!
Thanks for this! My lower back always hurts when I'm done using my ab roller. I thought it would get better if I continued to work on it but the pain discouraged me from including it my home workout. Now I see what the problem was. I was doing it wrong I can't wait to try your technique when I workout again. Thanks for shining a light!
Do rather 8-10 mins normal abs workout, it will not kill your back and knee
This is the ONLY fitness channel I watch currently and will continue to do so. Jeff is the best!
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.
Jeff reminds us constantly Quality over Quantity,
Good tutorial JUST WHAT I NEEDED because
it feels like my arms are getting worked but not the abs ,Thanks ;
I just SUBSCRIBED
i get this and i still do after watching this tutorial
Great video, really feel the difference, get much more out of the ab wheel without hurting your back.
Such subtle changes make a big difference in form and effectiveness. Thanks for this video
i was just doing it wrong now, thanks for the video! :)
Thank you I am an old guy that has had two back surgeries and these exercises have cut down on the pain.
Thank you for the form and the correct way to do this exercise.
I just bought one of these and glad I watched this before going home and using it.
I just got one as well I hope I can do it
Tanwa Stanley it was super hard to do hahha
this video changed, how I was doing sets of 30x3 of these, to 15x2 and getting better results. I need to always come here first.
Is it worth it to workout with the ab roller does it work?
@@spicywings9416 absolutely...at starting u might feel cramps but it's totally worth it
Lots of honesty and good advice is to be expected from this guy.
Amazing video Jeff and thanks for the reminder of the perfect way to approach any exercise.
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!
Thank you soo much Jeff. Every time I did this my lower back would kill me!
That is why I stopped doing them. Will get back to them now that I have watched this video.
Really great, comprehensive explanation about proper form and avoiding injury.
Thanks bro I can feel a total difference in my workout. Love your videos your always my go to -workinprogress!
Someone needs to make a meme of Optimus Prime saying "autobots roll out" and then Jeff doing ab rollouts
Monju Inc. Yoooo😂😂
Why?....
🤣🤣🤣🤣U funny!!😂Never saw that coming!😂And u got a good imagination!😂
lol
Preferably with Jesse's robo curl noises during Jeff's rollout.
Hola será posible hacer el mismo video con traducción al español?
Great info...I'm just getting into Ab roll-outs so this is so timely for me.
A great thing to know about ab, thank you Guy
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”
Most things are like that actually.
Doing it right every time will yield results.
Doing it wrong every time will cause injury.
2:48 THANK ME LATURRR
Thanks jeff this video helped me a lot, I was wondering what I was doing wrong when I was feeling so much in my lower back
tried this technique change and the different is amazing, thanks Jeff!!! my Abs thank you.
I just saw a dumb dude at the gym put a water bottle in the pringles holder
Jake Andrews 👍😂
Jake Andrews how is that dumb ? , thats pretty creative
Jake Andrews wait I thought those where ashtrays
Jake Andrews How is he dumb ? He is being creative and not spending his money on gimicks. When did saving money become dumb? Focus on yourself, dont worry about what other people are doing in the gym.
@@bobjaxson4742 wooosh
Very Useful.
Thank You.
Haven't done tradition work outs since hs, just bought equipment for at home including the wheel,
Thank you. Definitely what I was looking for as I forgot my weight training facts on this tool
Thanks for the info, will change my form in the gym tomorrow
sent this to my buddy he loves the abs roller . he was like damn I have been doing this WRONG for months . thx Jeff !
Watched this thinking it was gonna be some BS “guru”. Pleasantly surprised with the in-depth description and anatomically/“biomechanically” correct terminology
Nice. Packs a lotta info into a short clip in an accessible way. Thanks.
First good ab roller I have ever seen 👌showing how to get great results & do ab rolls correctly. Thanks
Do a video on tips to keeps your spine healthy when lifting weights
M Br proper form and correct weights for your abilities
Use a belt for heavy lifting..
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
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
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1 yr old video and u put it here wow
How about breathing during the excersise? Great video.👍
Hey guys, I've recently decided to add the ab wheel to my workout routine and I could feel the burn, something that has been really difficult to achieve lately with other ab/ core exercises
I'm having a problem though, which is, I get really bad neck pain/ stiffness after doing this
Any idea of what I may be doing wrong?
Thanks in advance and have a great day guys
Jeff how can I get a 247365 shirt?
can you do this daily?
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!
Thank you for this. So helpful and informative. This clip alone has made me a subscriber for life.
I got scared when I seen "never use ab wheel."
Then I clicked on the link 😌😌
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
Eric B well what happened next?
@@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
@@sdski223 btw it's completely gone now! And I'm way more careful now
Eric B so the pain is fully gone? Because im in the same position.
@@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
Great information for us beginners
thank you for this helpful video!! i've used ab wheels in the past, and I made this mistakes. I'll try again!!
I have an idea instead of 8 thousand people saying I'm first and last time I was this early blah blah let's put something in you want Jeff to do in a video so it's helpful to the rest.. just a thought. Hey Jeff love to see a few more videos on you're thoughts about different supplements. Thanks
Buz kill booty eater. Let them be proud of being early
FIRST
Third !!!! Where's my prize bitch
A video of Jeff grocery shopping?
Freestyle Mentor I'd watch that.
Oh crap, I used to use those to scratch my back, lawls!
Breastfeeding
It make me suck with severe back pain
This guy is the only trainer youll ever need. Precise, on point, intelligent.
Thanks! I've been wondering if I was doing it Right.
2 seconds into doing this right I felt the burn ,damn...