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Post by justregularguy on May 1, 2019 10:26:20 GMT
My core isn't fully recovered but I played around with the ab wheel again and oh boy... easily the hardest core exercise I've done so far. Even harder than leg raises with good form. The muscle activation is second to none too. You really gotta forget your ego though. The ab wheel exercise is only effective if done correctly: really round your upper and lower back as much as you can (posterior pelvis tilt), your arms only function as connection to your upper body and core, try to not use them at all. Work entirely out of your abs. I can maybe roll 50 cm forwards while maintaining form and that's it. That's why I mentioned to forget the ego. Sure if I did them with shit form I could work entirely out of my legs, arms and hip flexors and do a full ab wheel rollout but the results would be shit. I would work everything but the abs.
Altogether an excellent core exercise, I've never had greater core activation. All these regular core exercises like sit-ups, crunches, planks are absolutely nothing against that. I would even go so far and say they're a waste of time. Just start training with the ab wheel right at the beginning, work in a very low range with good form and as you get stronger increase the range you're rolling forward. Much more effective than any other exercise. Only one that comes close are the leg raises, the L-sit is a good exercise too, especially at the end of the leg raises as a finisher.
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bob44
Caneguru
Posts: 204
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Post by bob44 on May 1, 2019 13:06:44 GMT
Are you doing standing or on the knees rollouts? I have not done the standing rollouts for a long time with a regular ab wheel. I include rollouts on my knees as a regular part of my workouts. Dan John writes about how rollouts can help with your pull-ups. I have always considered these a great total body exercise. I have an old device called AbSlider that has a spring inside to limit the range (kind of a brake from rolling out too far). I still do the standing using it.
The beast of ab rollouts is Ross Enamait. Check out his site at Rosstraning.com. He has some great videos about different progressions. Have you ever tried a peg board that can go vertical and horizontal? I remember in my younger days after spending time on a peg board my abs were used more than anything else.
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Post by justregularguy on May 1, 2019 13:55:38 GMT
No disrespect but I don't think anyone in this forum can do a standing ab wheel rollout with good form and get back up again. I don't even think Whippet could do that and he's probably the strongest here. Happy to be proven wrong. If you were at some point able to perform a standing abwheel rollout respect man that's a top tier ab exercise up there with the dragon flag and front lever. I can do 15 leg raises with good form and hold the L-sit for 45 seconds with proper form when I try hard and I cannot do a single standing ab wheel rollout. I do them on my knees and have my hands full with those haha!
I used to do chinups and pullups when I was younger, I believe chin-ups, commando pullups and neutral grip pullups profit much more from strong abs than normal pullups. I've never had the chance to play around with a peg board but I would like to try one day. Must require some serious static strength in your lats and arms since you're hanging there with only one arm as you transition.
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