Never Do Ab Wheel Rollouts Like This!

Never Do Ab Wheel Rollouts Like This!

What’s up, guys? Jeff Cavaliere, Today I want to talk to you all about the
ab-wheel rollout. More specifically, how to nail it every, single
time. If you don’t, this exercise does not belong
in your ab training routine, for two reasons. At best, you’re looking at a major waste of
time. At worst, you’re looking at an exercise that
can actually cause damage to your lower back, but if you do get it right it’s a great exercise
that belongs in your training routine. So here’s what you want to do: you want to
focus on three separate areas. One is the setup. The second part is the execution. The third part is pulling the wheel back to
you. Those are the three areas. Obviously, every exercise is made up of those
three components, but in this case people tend to screw up in those three areas. So we want to cover all of them. So when you’re getting setup for the exercise
the first thing you want to do is focus on the position of your back, and your hips. The key here is that you don’t want to follow
some advice when people tell you to flatten everything out into one straight line. What you’re doing here is, you’re immediately
taking this exercise and making it solely one thing. That is – at least as far as the abs are
concerned – that is an anti-extension move. While that is a tremendous component of this
exercise it’s not the only one. So when you get into this position here, and
then you roll out – which is what people advise you to do – they’re basically letting
the lats do all the work. While this could be a great lat builder, especially
if you don’t have weighted options at home, that’s not the focus of the move. We’re not doing straight arm pushdowns here,
to build our lats. What we’re trying to do is develop the strength
in our core. We know that one of the functions of the core
is to flex the spine, but it doesn’t mean that we have to get an over-flexion of the
lumber spine. So watch what I’ll do instead. I’ll do more of a cat and camel here, where
I’m pulling up, tucking the upper abs up, into my chest. That’s the feeling I want to have. And I’m not rounding out the lower back excessively
here. All I’ve done is bring it more to a neutral
position from an anterior tilt. So now when I’m in this position I want to
keep it there. So now we go right into the second part, and
that is the rollout. The rollout, what we’re focusing on here is
to go out, only as far as you can handle because the main goal here, now, is to maintain that
tightened core, and prevent a quick, fast, overextension of the spine, because that’s
when we start to do damage to the lumbar spine. So when we go out, we go out only as far as
we can handle. Beginners might only go out as far as I’m
showing you here. Whereas the more advanced, you can go all
the way out. As a matter of fact, you can even hold it
for a short period of time when you’re out there, and then come back. So you go out as far as you can handle, but
the key point is to make sure that at no point do your abs give out, and your low back cave
in. you want to keep that nice, and tight throughout. So now here’s the key for me. When you’re coming back in, what is initiating
the pulling? If you’re letting your hips do the work you’re
ruining all the good work you established to this point. That’s what a lot of people do. When people say “I’ll do hundreds of ab rollouts.” Not if you’re doing them right. If you go out and your first move is to pull
your hips back so you’re getting a lot of hip flexion to drive the wheel back in then
you’re not doing it right. As a matter of fact, you’ve kind of taken
away almost half the exercise. The same thing as if you just dropped the
weights down on a curl and never lifted them. What you want to do here is never let the
hips lead the way. Make the wheel and the hips move together. Now you can test yourself, and there’s a great
way to make sure you’re doing this right. Watch here what I do. I back myself up against a bench, and I start
by having my butt in contact with the bench as I sit back. Then I roll out. Now, if my butt makes any contact with the
bench on the way back in I didn’t do that rep correctly. I let my hips dominate, and I let it lead
the way. We already know that hip flexors are over
dominant in a lot of ab movements here. This would be another example of that if we
allowed it to happen. So instead, now I want to get away from the
bench. What you’re focusing on here is, I get all
the way out there, then I initiate the contraction in the abs, and I pull back in with the wheel,
and the hips moving together in sync. You’ll see here when I get to the top my butt
is no further back than it was when I started. That is a properly executed ab-wheel rollout. That’s what you should be focused on every,
single time. Guys, it rolls over to all our ab training. It’s not just trying to crank out reps. I think this is where this gets bastardized
more than anywhere else in our training, it’s focused on hundreds of reps of ab training. No. Focus on quality reps and forget counting
how many you’re doing. The key is to make sure all your reps count,
and that is when you’re going to be training your abs effectively, and more safely. If you’re looking for a program that puts
the science back in strength, and makes sure that you get, not just your ab training right,
but that every, single thing you do; then head to right now and get one
of our ATHLEANX training programs. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
here, and I’ll do my best to do that for you in the days, and weeks ahead. Remember guys, we’re trying to do something
good for your body. The last thing you want to do is something
that hurts you. As long as you’re doing this right I promise
you, you’ll get great results for using this wheel, right here. All right, guys. Talk to you soon.

100 comments on “Never Do Ab Wheel Rollouts Like This!

  1. ATHLEAN-X™ Post author

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. Gary Strachan Post author

    A orthopaedic surgeon and physios would go absolutely ballistic this exercise for your back is so dangerous it can badly damage your spine

  3. Bogdan Batar Post author

    Thank you! Great advice: knowong what/how NOT to do things is extremely important! ?

  4. Eric B Post author

    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

  5. unclesamlostson Post author

    Wow I’ve been searching for an ab workout that doesn’t activate my hip flexors because of lumbar lordosis.

  6. Victor LeClair Post author

    What do you think about this exercise and it causing shoulder impingement. I did these yesterday and my shoulder hurts. Even over near my AC joint or coracoid process. Idk is it a natural movement?

  7. Julien Hua Post author

    What do you think of Mayweather's execution in this video, Jeff ?

  8. Justin D Post author


    I have watched and learned a lot from your videos and I thank you for that….. And my suggestion is not meant to single me out… But to help me achieve something I haven't been able to achieve before…..

    Do you have an idea of one or two high intensity things I can incorporate into my workout routine from my WHEELCHAIR or a kneeling position???

  9. Morning Star Post author

    Thanks. Just bought an ab wheel. I tried doing the exercise “intuitively” but felt nothing in the core. Now I do.

  10. John Nesbit Post author

    Jeff, we all know and love you. You don't have to say "" every time. Peace.

  11. tljohn24 Post author

    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.

  12. Josiah Bisem Post author

    Great info…I'm just getting into Ab roll-outs so this is so timely for me.

  13. elci p Post author

    Thank you for this video. I am about to buy one and I wanted to make sure I would use it properly. Thank you

  14. Tina Hilburn Post author

    Do these suggestions apply if your not using a wheel? If your using sliders would hips and sliders come back together?

  15. Bob STEWART Post author

    Is this a good workout for a 54 year old guy like me that used to be in good shape but I let myself go and have become fat? As long as I don’t go all out and start slow, is it a good exercise?

  16. R Taber Post author

    Thanks, Jeff. Can you talk about shoulder and clavicle popping and shoulder pinch pain, and ways to correct them?

  17. Milrok Seeks Post author

    I've been doing this incorrectly, thanks Jeff. The shoulder workout was the best I've had in weeks since I've started.

  18. GAIABEAT Post author

    thanks man, i have a ruptured disc and your axcercises had help me a lot, god bless you!

  19. Cristian Perez Post author

    Just bought one at walmart and why does it say it cause cancer and reproductive problems

  20. Prashant Upadhyaya Post author

    Sometimes I feel that Jeff's sole mission is to show that I do every exercise wrong!!!! I am so thankful to him!

  21. L3X Mal Post author

    I was almost certain going to hurt myself before I stopped and watch this video…thanks dude

  22. Lucas Chow Post author

    No matter how hard I try I can’t stop my back from caving in when I rollout.
    Any tips??

  23. Hamza Rbaiti Post author

    I bought the new version of the tool: double ab roller wheel

    on this website

    so can you make a video on this tool ?

  24. Sinister Strawberry Post author

    There is this Korean grandpa can do 400 reps of this with straight legs. Like wow Holly hell

  25. Enrique Rios Post author

    very good video about mechanics and timing ,you are a great coach vato saludos from new york!!

  26. Gigi Gigi Post author

    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 ?

  27. savagecub Post author

    I didn’t really see that much of a difference between the the first example and the second ? Except maybe in the second your back looked awkwardly and uncomfortably arched.

  28. starhit Post author

    I used to do 20-30 easily now I can only do 4-5 the correct way! Thanks for sharing!!

  29. Hikuta Post author

    I haven't watched a video of Jeff's in a few months and I honestly forgot how fuckin insane is physique is

  30. Shadow Walker Post author

    holy crap I have been doing them wrong. I have been doing them in a push-up stance using only my abs and arms to try and keep me upright. I can feel the pain in my abs when doing them this way so I though I was doing it right

  31. Saif Ahmad Post author

    When you travel overseas on vacation in the middle of total beast, do you recommend any substitute workouts with bands etc?

  32. Andy Web Post author

    Happy days! I was doing these this evening and I knew I was doing them wrong, felt like my spine was gonna bust :-s shan't be making that mistake again!

  33. w. tibbs clemens Post author

    I don't see the difference between the chair tip to coming in and the wrong way to come back in?

  34. Gary Strachan Post author

    An orthopaedic doctor would go ballistic if he saw anyone using this equipment full stop, your back is under unbelievable pressure its so bad you and dangerous as well don't use this equipment

  35. carsten nielsen Post author

    Jeff, doesnt the great way you perform this here allso incl. training the serratus ant.? And is it great at dooing this you think?

  36. mr-uk-dk-ge Post author

    the guy at 2:13 and 3:16 who make the filmning – at the right side of pic/window – Jeff, – You have to give that man something to eat…or pay him a little… ?


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