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Top 5 Ab Rollout Mistakes (FIXED)

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Rating: 4.0; Vote: 1

ll be fixing those mistakes that you might not have even known you were making. 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
Date: 2022-04-22

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Comments and reviews: 10

Marc
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
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Chronics
i just started 3 days ago i did 5 / 3sets and my stomache hurt when i laugh or have to cough LOL i think im going to rest for 2 days before i do it again. Are youre shoulders supposed to feel it too? because i feel it my arms yeah of course you going to feel it there. What kind of exercies can you do more with a roller? Ive seen a few but those are really hard to do for beginner i do push ups and weight but the roller damn you feel it every where and i like it than i know this workout trains a lot of parts.
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Ronald
I just picked this bad boy back up! Been awhile, I was probably making most of these mistakes. I watched the other video before I tried again. couldn-t get up without rolling this AM, thanks a lot Jeff! Lol.
Listen to this man, he knows what he-s doing, he-s going to hurt your body but in a way that is addictive. I have a new found respect for the roller, thanks for that dude!
PS lasers are always bad ass
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Michele
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)
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Ol
Hey guys! Great video, really good stuff to see before training to avoid injuries. Have a question if you could help. Tried for the first time today and found it very hard on my wrists. Any advice on how to avoid it or maybe some exercises I need to do before to strengthen them up? Thanx in advance.
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Elise
No saggers or no banannas is what to remember when using these. Like all core, proper form is paramount. If I could do 100 rollouts I would not be using proper form. This is a great video. People need a trainer before beginning any fitness regimen. Cathe Friedrich has taught me a lot!
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Donnie
1. Lock out your elbows. Don't bend them.
2. Pull yourself back with your abs, not your arms.
3. Don't cross the imaginary wall behind your ass.
4. Come into a posterior tilt (vacuum, not anterior.
5. Don't go only straight out. Turn a bit on each side.
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Julie
I am just starting to exercise and I only tried this once I have weak back muscles and a big belly I am to loose my belly to help my back but I can't out like u do I can't get my back or hips to go right and when I tried I fell on my belly do you have any tips
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LitGaming999
I recently started using an ab roller and fortunately I had watched videos before attempting. But my thought behind the workout is if you don't feel it in your and then you probably aren't really working your abs.
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Servantof
Holy hell I guess my abs actually feeling like they're burning is a good sign? I can't do too many per rep but I went as far as I could. I've had an ab carver for years and just decided to try it out today lmfao
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