How To Build Your Abs Using The Ab Wheel | Dan John

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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Опубликовано:

15 янв 2023

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Комментарии : 29

@indianapoliswingchun Год назад

The other tip I've been taught that changed the movement for me was to push your toes into the ground the entire time. After learning that and going slow, 2x5 is about all I can handle at the end of a workout.

@pedronavarrofernandez1443 Год назад

Love this type of videos, great tips as always!

@crayzmarc Год назад

Professional advice. Great stuff!

@marcd1981 Год назад

Thank you, Dan, I'll use this to start with my ab wheel again, it's been a while. I used to train twice a week with an ab wheel until about 6 years ago (very long story). I would have a slight arched-up back position and alternate through rolling out straight (noon), then to about the 10 o'clock position and then to about the 2 o'clock position.

@otxoawolf9054 Год назад

You can hurt your lower back if you lose your c curve (hollow position) while going down. A simple progression is to start on your knees using a wall as a stopper. Gradually move away from wall lengthening reach. Once knees version is mastered progress to standing.

@markrobinson1291 8 месяцев назад

Late to the game, but I've just added a AB wheel and TRX suspension to my training gear. Love your advice. Cheers for sharing your knowledge 👍

@DanJohnStrengthCoach 8 месяцев назад

Glad to help!

@simonshandrinov9079 Год назад

Also got mine after the home gym setup video of Yours. Much appreciate the way You're sharing your experience, Dan! So far I'm integrating it as a part of my 6/7d morning routine. Started with 5x5 and increasing by 1 rep each week. Now got to 7+4x6 but still far-far away from even trying the standing version of it... However, having some experience in sports, keeping focus on the low back and locking the upper part of it with shoulders and lats, seemed obvious for me to not get hurt. Also, after I've switched to the ab-wheel, I'm missing my oblique-oriented exercises, so was eager to find something that ab-wheel could offer to hit them with. P.S. And as a separate topic, Your position to the war in my country gains my heart respect. Your work plays great part in keeping me sane...and strong...for peaceful deeds only, I hope.

@DanJohnStrengthCoach Год назад

Thank you for sharing all of this. I know I can do nothing...save support you with these videos.

@alimccann5913 Год назад

I bought an Ab Wheel about 6 weeks ago after watching your easy strength videos. Game change.

@tryI0 Год назад

Regarding injuries.. I know people who've thrown their backs out using one of these with poor form. I'd say it's pretty easy to do that unless you know what you're doing.

@alexanderheyworth3242 2 месяца назад

Tip for progression with the ab wheel: forget about the knees, go from your feet, use a ramp and gradually lower the slope until you can do them on the floor.

@DanJohnStrengthCoach 2 месяца назад

That's excellent.

@Crick_Ipsteen Год назад

Dan, is it worth progressing to the standing position if kneeling has gotten easy? Thanks

@Gus-Moose Год назад

I started standing roll-out when kneeling sets of 20 were too easy. Three ways to scale down the movement, 1. Roll towards a wall to limit ROM, not ideal but can be done everywhere. 2. Roll up a ramp, change angle to increase/decrease difficulty. 3. If bringing the wheel to the gym, attach your belt to an overhead pulley to counteract the body-weight. Just be careful, there's a HUGE difference on the load on your lower back when doing standing roll-outs! Warm up and take your time, easy to pull a muscle, I learnt that the hard way....

@geohaber Год назад

I’ve always done these from a standing position.

@jordantheokay3168 3 месяца назад

I've had good luck with the "The perfect push-up." Yup, that and the ab wheel seem to be the as seen on TV things to have.

@DanJohnStrengthCoach 3 месяца назад

Anything you commit to using is pretty good.

@jordantheokay3168 4 месяца назад

Since I've starting listening to you I've been turning my house upside-down because I knew that I had one. I finally broke down and bought one. Interesting side note if you're already front shouting 2 50lb bells the ab wheel an't that hard to do right in my experience. I know that an't much but I'm not a big engine. The dubble front sqout is a beast. Yup two sets of five or one set of ten everyday will do it.

@DanJohnStrengthCoach 4 месяца назад

That's this "anaconda strength" thing I talk about (way too much). My college throwers, who do lots of big lifts and carries, get nothing much from ab wheels. Of course, being about 20 years of age is a boost, too. Your point is right, but I would suggest keeping an eye on that ab wheel as it might be the answer for you some time in the future.

@jordantheokay3168 4 месяца назад

@DanJohnStrengthCoach oh I love it. I'm going to keep at it. Wrote myself a horrifyingly effective little program Thanks too, you. I've been at it for 3 weeks. Getting stronger literally by the day. I've got the flu, but by the time my pull-up bar dash dip station gets here Tuesday, I should be good to start hitting it again. I'm 33, not getting any younger, but I'll be damed if I don't get stronger.

@DanJohnStrengthCoach 4 месяца назад

I love my little combination pull up and dip rack

@rfkyt Год назад

Have you tried the Japanese ab-wheel? Shown at just over 1:05 minute on RU-vid: "Takishima Mika (91 years old). Secrets of a fitness trainer from Japan" ?

@christschin1883 Год назад

Hi John Could you link your ab wheel you have bought. Slainte

@prinzeugen4734 Год назад

My mother had an umbilical hernia and the ab wheel caused a re herniation. Please be so careful. Ab wheel rollouts are not safe if you are out of condition. I personally prefer medicine ball rollouts from a kneeling start position.

@DanJohnStrengthCoach Год назад

I got one from Bikram Yoga.