Calisthenics Expert Al Kavadlo breaks down the standing ab wheel rollout and shows you how to safely progress to this advanced movement - without injuring your lower back
i came across someone in a facebook group who had to have major surgery due to an injury caused by using the ab wheel (possibly incorrectly or without warming up, but not sure). people underestimate the dangers involved even in such a simple piece of equipment. so it's good videos like this exist, it might prevent more surgeries like hers.
Great video i have completed all ab roller workouts i am working towards full standing ab roller, this video has helped,i also did plank bear crawl ab roller with a harness pulling a sled at same time
The first time I saw an ab wheel, I was traveling with my martial arts colleagues, for a tournament in Baltimore. They bought it, and dared me to do it standing, while laughing at me (I was naive and said I'd do it). I did it. For some reason, I never struggled with that exercise in particular. Many years later, I can still do it, pretty easily, but no matter how much I train, I can't do a front/back lever, and I can only dream of pulling out a planche (it's one of my life goals). I'm a major in science of exercise and kinesiology, but still couldn't figure out why that happens. When in doubt, blame it on genetics, they say.
Hi Al. Great video. However I am surpriced that you only show the body hollow hold as the only exercise, before doing kneeling roll outs. What other core /other exercises would you suggest? Keep the good work... :-)
It’s possible your shoulders are a weak point in the exercise and need to strengthen. Limited shoulder mobility could be an issue too, that will increase shoulder pressure.
i'm 6'3 and can still do them, so it's possible. but yeah make sure you master the hollow body hold and hanging leg raises first and progress on those first. the ab wheel is more for the advanced. and if you are very tall, that makes it an even more of an advanced exercise. a kneeling ab wheel roll out for you or me, due to the leverages, is as difficult as a full one for people who are shorter: when we kneel and roll out it's going the same distance as when someone of normal height is rolling out from their feet.
Excellent, thanks! I plan to complete a round of standing roll outs before age 80, I am now reasonably certain I'll be able to do that: ten years to go... twenty times kneeling rollout is no problem, I can do that, three sets with a short recovery in between. If my shoulders hold .. does anyone have shoulder problems doing this??
