Top 5 Ab Rollout Mistakes (FIXED!)
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- The ab rollout wheel is an incredibly useful tool to help build strong abdominal muscles, IF you perform the exercise correctly! In this video, I am going to show you the 5 biggest mistakes that people perform when doing ab rollouts and what you can do to fix them. By making these small tweaks, you’ll be fixing those mistakes that you might not have even known you were making.
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The first mistake that we need to address when using an ab roller is the positioning of the arms; more specifically, the elbows. Without even realizing it, we often bend our elbows when performing the ab rollout - a compensation that our body is making without us even realizing that it’s happening. By not having straight arms, we take a good portion of the load (all of which is supposed to be directed to the abdominal muscles) and offload that tension to the triceps. This compensation makes the exercise a heck of a lot easier to perform than if you were to keep your arms locked out through each repetition. Keep your arms straight to make sure that you are getting the full benefits of this exercise.
Speaking of arms, the second ab rollout mistake is using your arms to pull the ab roller back in instead of using the abs. It is not uncommon to see someone pull the ab rollout wheel at least half way using their arms before engaging their core to finish the rep. Remember, it’s called an ab rollout, not an arm rollout! Make sure that each repetition has the abs engaged throughout the movement and leave the arms out of it. They are simply there to hold on to the wheel.
The third ab rollout mistake that you commonly see being performed has to do with the hips. This might be one of the biggest issues I’ve seen with this exercise being performed and it is flexing them after they’ve been set. Typically, this mistake rears its ugly head in the form of the butt breaking past the imaginary line that is formed at the knees. Imagine that there is a wall that is going straight up from your knees and it is there to block your rear end from crossing that plane. This will make the exercise more difficult, but it is the proper way to perform it. Just because there is an easier way to perform the exercise, doesn’t mean you are getting the full benefits from it!
Next, we have the issue of the pelvis dropping into anterior pelvic tilt throughout the exercise (especially when we roll all the way out). The problem with this is the amount of strain on the lumbar spine. The way to fix this mistake when using the ab roller wheel is to keep in mind that the pelvis should be at least neutral to a posterior pelvic tilt. By making sure to keep the pelvis out of anterior tilt throughout the repetition, you are also making sure that the abs are taking the brunt of the work performed in the exercise. You will also notice that any low back pain that you were having when doing this exercise, will disappear.
Lastly, the 5th ab rollout mistake is always rolling straight forward. While we know the abdominals work in the sagittal plane, we mustn’t forget that another function of the core is to counter rotation of the trunk. In order to train this movement pattern, rolling the ab wheel straight out is not going to cut it; you will have to roll out at angles outside of center. Now, this doesn’t mean taking a drastic angle to each side, because that will shorten the distance that needs to be traveled by a significant amount - this makes the exercise easier and less effective. So make sure to add in some slight outward angles the next time you perform the ab wheel rollout.
By keeping these 5 ab rollout mistakes in mind, you will be able to get the most out of the exercise. As I have said previously, the ab rollout wheel is one of my favorite pieces of equipment when it comes to training my abs and I believe that everyone should utilize it. However, it’s not just what exercises we choose, but HOW we do them. By putting the science back in strength, I am looking to make sure you get the most out of every exercise because the choice is not the only thing that matters.
If looking for a complete step by step workout program and meal plan that will get you ripped and looking your best in just 90 days while putting the science into each exercise to explain how and why to perform them, be sure to head to the link below and check out the ATHLEAN-X Training Systems. All come with every workout and meal laid out without any guesswork required.
For more videos on how to avoid common exercise mistakes that you might not have known you were making be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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Womp womp womp
ATHLEAN-X™ dang.
I lost😡
Really
ATHLEAN-X™ 0/6
Jessie’s intro >>>> v shreds whole career
Jesse’s
Slinky TV mike cheng?
4th Wall mike Chengs routines actually helped me, v-shreds is just recycled knowledge
nothing better than sharks with lasers lol :D
Jessie's intro boosts my testosterone 99%
I've managed to avoid these mistakes by not doing the exercise.
As Homer Simpson once said, "Don't try. Trying is the first step to failing."
You smart
You are a smart one young fellow
Brandon and John 🤣🤣🤣🤣😭😭😭
That is great. It's call risk avoidance in the since of project management.
Awesome tips, I already noticed the improvements on my first try. Went from doing 15 easily to 6 dying :)
Haha
Lol
Yes makes a huge difference. I tried doing then how I thought to then following Jeff's advice and the difference was huge. Send to be working my back a bit too as I can feel it this morning!
I went from 30 to 10 my guy
I find this so funny...🤣🤣🤣🤣🤣🤣
The two red balls on top of Jeff's head are rather distracting... 😂
Now that you mentioned .
Dammit now it cant be unseen!
Was just gonna say that 🤗
All I see are the two red balls now
You thought so, too? :p
“Here we see Jesse Is finally doing it right, but he’s still doing it wrong” 🤣🤣🤣
If only he had a trainer with the knowledge and wherewithal to right his course...
Before I watched this video: “I know how to do a stinkin’ ab roll.”
After: “I don’t even know my name.”
Yep, same.
me after: Pluck my life
Lol😂
3:51 The fastest "As a matter of fact" on this channel.
Jesse, you need to up the intensity with the intros man not nearly epic enough 😂
Needs more cowbell
@@1MarkKeller Needs more face pull
Mark Keller is that a Davie504 reference in an athleanx video.
Needs giant city destroying mechs now.
supercheetah We need giant city destroying face-pulling mechs in the next intro!
"We bring in the biggest mistake: Jesse"
Now we know where Jesse has his calouries burned xD
Hahahaha lmao
@@davecullins1606 underrated comment 😂😂
Thanks Jeff, I was 5 for 5 on rollout mistakes. I've been doing it wrong since 1986 (college weight room) to yesterday! Your videos are helping a 52 yr old unlearn bad / improper techniques, that have been impinging, degrading or outright injuring my legs, knees, lower back, elbows, shoulders and neck. Your videos and website have already helped me kick the daily Motrin/anti-inflammatory pills and replace them with good technique and better exercises. Loyally, Scott
As they say it's never too late to learn something
"The biggest mistake of athlenx, jessie" dam that was ruthless
He's jealous because we love jesse
😅😅
I have rolls on my abs Jeff. Do those count
You have butter on those rolls?
Shut up Mclovin
Could count as added weight for this exercise.
Now I know why my lower back always get wrecked by ab roll-outs.
Thanks Jeff!
This really helped!! I felt like I was going to break my lower back before and felt nothing in my core. Thanks so much 💖
Mistake 1
Not enough Face pulls
Jeff, thanks for the tips. I used to make all the 5 mistakes everytime I used the ab roller. No wonder I see no improvements in my torso. After watching and following Jeff's valuable advice, I attained significant results. God bless Jeff.
Jesse intro is perfection. Lasers inexplicably out of cats eyes. Don't change a thing.
Thanks! I was going to use the ab wheel earlier at the gym today, but I decided to hold off on it do another ab exercise. And I am glad I did. Good content Coach Jeff Cavalier! I'll apply this to my training!
I’ve returned to this video about twice a year ever since it was released to help me correct my form and make sure I’m doing this exercise right. Thank you Jeff! This quality advice will stand the test of time
So nice that Jesse hired this guy to show us exercises after his stunning intro progress updates
Thanks, Jeff, for this video. I just did some ab wheel rollouts this morning and for sure did some parts of this exercise incorrectly. I will look to improve and get it right!
Thank you for this video. I've been doing it wrong but I'm open to learning and I can't wait to start tomorrow using your technique 💕🙏🏾
These videos have made such a difference in my workout routine. Understanding the anatomy and physics open my eyes to the possibilities. Was thinking of incorporating a 45 degree angle down on the cable face pull.perhaps I’ll see it in your next video lol
You are awesome Jeff, so good to have a ‘go to’ authority on how to do things properly in an industry full of 6 week zero to hero trainers. Following from the UK, keep up the good work and thank you
Absolutely GREAT explanation of the exercise!
Jeff you are a MASTER!!
You guys are great. Jesse is doing a great job as your right hand. If I ever get in the best shape of my life it’ll be largely due to the information you guys provide.
EPIC JESSE INTRO! That needs to stay
This is the best bodybuilding channel on TH-cam ! Especially when you realize that all these other "bodybuilders" on TH-cam are putting some things into their bodies that definitely should not be there. Here is where the real sport is !
Once again awesome stuff! I always felt i was doing this exercise wrong so i just stopped doing it. Now that i know how to do it ill try it again!
All I have to say, is Thank you!
I'm happy to find this channel.
Very useful not only showing exercises but the mistakes I tend to do...thanks again!
Greetings from Hungary :)
Good shit Jeff. Now I know how to get the most out of my Ab Wheel. I was guilty of all 5 criteria you instructed on. Thanks.
Thanks Jeff, you were great....but I'm only here for Jesse's intros now.
Very helpful tips, it covers all there is to using ab roller properly, especially having two people doing the exercise side by side helps me avoid the mistakes I would have done otherwise. Thank you Jeff!
Man!!!! This was SO helpful! I was doing ALL 5 things wrong. Thanks for this video Jeff
There are so many videos on TH-cam explaining how to do abs roll exercise, but this video is the best by far. Well done as always, guys! By the way, Jesse’s intros are epic af, keep them coming ;3
Last time I came this early, I never saw her again
Just got my ab wheel today, this is exactly the video I was looking for! Thanks again J.Cav!!
Brilliant. Was making all the 5 mistakes full on. Fantastic tut - you know what you preaching!!!
My son's been doing this for over a year. I usually workout with him on Sundays so this week I tried this. I knew I wasn't as strong. I was worried about my back. Glad I saw this. I'll make sure I'm more aware of my form now. The addition of Jesse's intro was pricelss. Go Jesse! (Keep the lasers)
Is your son the one in the pfp
Those intros of Jesse make my day😂
Thank you sooo much for this video! I'm actually disabled from chronic sciatica and just purchased this to try working my core that is extremely weak. I thankfully came across your video so I hopefully do not injure my back more while using this equipment. Wish me luck on strengthening! 🙏🤞
Good luck . I applaud your determination
this guy has helped me a lot with form with these videos...thanks Jeff
1:38 Elbow locked
3:08 Don't get roller closer to your body
4:00 Position of hips
6:45
7:50
Get a life
...
Profit?
"While we are at the hip let's stick to the hip"
-Athlean X 2019
Thank you Jeff , EXCELLENT video , please do more for upper trunk strengthening .
Thanks so much, I am getting started with ab roller this week.
Don’t bastardize the movement! 😂👌🏼🔥
That stood out to me too.
I love Jesse's intros😂💪
Really great tips. I'm all for doing it right instead of doing more wrong. Thank you!
I just injured my lower back several days ago by doing ab wheels incorrectly,this video is so helpful,big thanks to you Jeff.
"I'll tell you what you can do with this" "that's harsh" 😂😂😂
Jeff made a mistake in this video: his eyes didn't shoot laser beams in the outro.
Yes!!!
Thanks, I just bought one, so this vid came just in time.... greatly appreciated.
Excellent explaniation, you are a great communicator!
*Great now I went from my 100 reps to 99.... thanks Jeff* 💪🏾💪🏾
This video is perfectly timed, was ab rolling last week and thought “what would Jeff do?” 🤣
Informative tutorial...I've been doing it wrong on two counts! Many thanks for the upload.
Next video: ab rollout will kill your gains 😅💯
Hey jeff, can you help me with my problem ?
Whenever i workout i feel pain in my back mostly in my left back ribs and in the muscles around the spine and sometimes the spine. I have been workingout for the last 4 years i workout with proper form but i dont know my i get back pain when im working out.
Please respond!!
Thank you for all these amazing videos !!! I do like your explanations.
Great information and coaching. Thank you
Hey Jeff, how are you :D?
I just wanted to say that you got the best fitness channel on TH-cam, but you already knew it : )!
And hey Jessie!
Laser beams!!! Instant 'like' button press.
jeff your videos are amazing very informative, thanks for all the valuable information
Thank you for another very informative video, great job!
Loving the new intro (:
The intro was lit 🔥🔥😂
Damn, Jesse Laico, sharks with lasereyes , you sir are awesome! Now i am a totally convinced fan: "This is Jesse Laico, his most awesome intro and Athlean-X with Jeff Cavaliere..."
Excellent instructional video.
Thanks for the exercise advice Jeff!! Gonna try this tonight!!! And the laser beams are kinda boring tbh.
I’m in the gym doing ab rollouts when this video comes out
"and for that, we bring in the biggest mistake of Athlean-X.... Jesse!" Lmao that caught me off guard xD
I had dropped this exercise for months now. That is until I saw this video. I just paid a little attention in line with your tips and this exercise is now all functional once again. You are a literal savior Jeff. Not even a single video of yours is useless.
Holy crap thank you so much I’ve been doing these wrong just like jesse for a whole year and I just finished one set of how you told me to do them and I fell the stress in my core completely different now so thank you
*_NOTIFICATION SQUAD ASSEMBLE_*
Also, please keep the Jesse intro's coming, they're amazing.
Those intros are getting pretty good
Great tips .Always enjoy your videos.
A huge fan of you here. Jeff, it would be very nice if you make a video on rope jumping. A very popular exercise. I am about 95 kilos, lost 10 recently, and I would like to know if it is bad for my joints to jump and skip. Continue doing what you do, it’s great and you’re a big inspiration for people like me! Thank you :)
Keep the intros I love them
Just bought an abroller, phew, Jeff says its a good exercise tool.
Not only the most informative exercise videos , but now also one of the most entertaining.
Hey Jeff, cool ab roll out coverage. Your explanation makes perfect sense- i know i was doing it wrong. Thanks for your coaching.
Now, I came up with a compound exercise I'm pretty content with but I'd like your critique for expounding on its benefits. So, because I don't have the time to drive to a gym, I workout at home (I'm very satisfied with my time management) so I limit my time to the most critical demands for maximum results and be done. Therefore, compound exercises is key. Now, I didn't invent this entirely, but in part - nor have I seen anyone do this technique either. I call it the Military Squat Raise. So, I lift the barbell from a deadlift position and powerlift it into a shoulder hold. I start into a squat and as I push up, I press the weight over my head for a tandem extension ending in a calf raise before lowering back down for a full rep. Today, I can do 15 reps of 90lbs. This provides an amazing oxygen-debt experience that conditions the respiratory tract as well.
My focus is maximizing the metabolic effect for fat burning and cardio respiratory conditioning (it's better than a cup of coffee). Anyway, I'd like your feedback on your insight and any additional compound exercises you're willing to provide. (Let me know if a brief video presentation is necessary.) Thanks abundantly.
Tigerman
Next up:
Top 3 squatting mistakes:
1 Doing it with your legs
2 Bending your knees
3 *not being Jeff*
I tried doing it with my legs and my girlfriend broke up with me
Well, I don't make that third mistake!
Lmaooo
@@Poopmyjorts 🤣🤣🤣🤣🤣🤣🤣 atleast yo heart is still intact.
I waited my whole life to witness this Jesse intro. My existence has now be fulfilled.
Fantastic tips! I love my ab wheel, most bang for buck out of any equipment in the home setup :)
Jesse the new new newest intro is the best one yet! Also Jeff i thank god everyday i found your youtube chanel SERIOUSLY!
Jeff: Do these come in Red n Black?
Manufacturer: They do now
Jeff: I'll take 2
Question: so I've done rollout in all manner of forms.
Does bracing with a belly breath help stabilize at the horizontal portion or is it counter productive? I guess how should breathing be done with these?
Also... AthleanX needs more lasers.
Intraabdominal Pressure is definitely advised. Use whatever breathing method you use to maintain that. Essentially doing what you should do when squatting.
Valsalva .
Thanks Jeff, it's really helping me now.
Jeff: I love your videos. Thank you for sharing all this knowledge. What do you think about standing rollouts? Are they the natural progression to standard rollouts or are they unnecessary?
Okay Jeff straight flexing on us by showing that he got mentioned in an article
I mean, Jeff is always flexing on us by existing.
that feeling when youre actually doing something right for the first time
You're doing that wrong.
Lol same, I was relieved to find out I had the proper form for once
Love all your workouts would like to order start to finish exercise routine
That’s cool. I never thought that wheel would be affective. Thanks for showing me how to do it. Also - the interaction between you, and Jesse is great; keep it up.
I can't get over those red balls hanging over Jeff's head....
Jesse... This should become a staple on the set.
Sean McGibbon lol wtf are those?? 😂 😂
Lmaaooo
I just uproot lots of trees to work my core
Great intro Jesse!!! Keep them coming, please!!
Excellent channel. Very concise
bond: 'the name's bond, james bond''
jeff: 'the name's bond, jeff cavalier athleanx dot com'
bond: *facepulls*