Wheel Roll Out
The wheel roll out is an excellent exercise for the core. This exercise heavily works the rectus abdominals, external and internal obliques. It’s one of the best core exercises that work the full body. While it is a safe exercise, I wouldn’t recommend it to people with back problems. The exercise can be done with a barbell, but I would recommend using an ab wheel. Most gyms have an ab wheel and it’s very cheap to buy. They can be done from the knees or standing. Nearly everyone should start with the kneeling version. You can build a lot of strength with just the kneeling version. To do it from the knees, you get in the position shown in the photo.
How to do Wheel Roll Out
The standing roll out is a full body exercise. Many people will need several months to progress to this movement. The instructions are identical to the kneeling variation, except only the feet and wheel will touch the ground. This is much harder than the kneeling version, and not many people will be able to do it straight away.
What if you can't do a rep standing
Two good progressions to work towards doing it standing are using a ramp, or against a wall to reduce the range of motion. Using a ramp is a great way to progress. The higher the ramp the easier it is, so you lower the ramp as you get stronger until you’re able to do a full rep. The problem with this method is it can be hard to find somewhere to do them on a ramp.
Another progression is the use of partial standing rollouts. Simply use a wall to reduce the range of motion. From the standing position, you will start approximately 4 or 5 feet away from a wall (this will vary from person to person). Roll the wheel out until it touches the wall. From here, you will reverse the motion back to the starting position. With regular practice, you can gradually move further away from the wall. Eventually, you will no longer need the wall for support and will be able to do a full rep.
How to do Wheel Roll Out
- Before starting the rep. -Tuck your chin-Squeeze your glutes-Brace your abdominals.
- Take a deep breath and hold it.
- Squeeze the handles tight to help create full-body tension.
- Roll the wheel out keeping your arms straight until your chest is near the floor.
- Reverse the movement to complete the rep.
The standing roll out is a full body exercise. Many people will need several months to progress to this movement. The instructions are identical to the kneeling variation, except only the feet and wheel will touch the ground. This is much harder than the kneeling version, and not many people will be able to do it straight away.
What if you can't do a rep standing
Two good progressions to work towards doing it standing are using a ramp, or against a wall to reduce the range of motion. Using a ramp is a great way to progress. The higher the ramp the easier it is, so you lower the ramp as you get stronger until you’re able to do a full rep. The problem with this method is it can be hard to find somewhere to do them on a ramp.
Another progression is the use of partial standing rollouts. Simply use a wall to reduce the range of motion. From the standing position, you will start approximately 4 or 5 feet away from a wall (this will vary from person to person). Roll the wheel out until it touches the wall. From here, you will reverse the motion back to the starting position. With regular practice, you can gradually move further away from the wall. Eventually, you will no longer need the wall for support and will be able to do a full rep.