core anti extension
Ab Wheel Rollout
core · shoulders · back
ab-wheel · advanced
How to do it
- 1Kneel holding the wheel under your shoulders.
- 2Roll forward as far as you can hold a flat back, then pull back.
What to think about
- Only go as far as you can go without your lower back arching.
What usually goes wrong
- Rolling out past the point where the hips drop.
Worth knowing
- Stop short if you feel it in your lower back rather than your abs.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.