AB Wheel All The Way Out
Execution Guide
- Kneel on the floor and hold the ab wheel with both hands in front of you.
- Brace your core tightly to prevent your lower back from arching.
- Slowly roll the wheel straight forward, extending your body as far as you can safely control.
- Pause for a split second when fully extended.
- Contract your core to pull yourself back to the starting position.
Range of Motion
Full extension bringing the chest inches from the floor, and full return.
Common Mistakes to Avoid
- ×Arching the lower back
- ×Bending the elbows
- ×Letting the hips sag toward the floor
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Develop extreme core tension and anti-extension strength
Difficulty
Advanced
Burn (10m)
50-70
Equipment
Ab WheelKnee Pad
Anatomy
Primary
Rectus AbdominisTransverse Abdominis
Secondary
LatsShouldersHip Flexors