Core Strength Training | Decline Ab Wheel Roll OutsThursday, September 5th, 2013
Ab Wheel Training For Real
I have been continuing to experiment with the Ab Wheel. It is by far my favorite piece of equipment for training the core right now. Here are a few reasons why.
1. It Works a LARGE Portion of the Body
The Ab Wheel is similar to a dynamic plank – you must create tension from the shoulder area to the knee area. Because of this large amount of muscle that is working, I find basic Ab Wheel roll-outs to be a great warm-up, and I often use it at the beginning of workouts as a bridge from my general to specific warm-up.
2. It is not ONLY Hip Flexion
So many abdominal exercises involve hip and trunk flexion – sit-ups, leg raises, crunches – all of them involve drawing the hips and rib cage closer together, potentially causing shortening of the hip flexors. I sit down so much while I work and drive, my hip flexors are short enough, so I avoid doing that movement pattern in training as well. This is something to keep in mind if you sit down a lot and your back hurts – it could be due to tight hip flexors.
3. It Doesn’t Hurt My Neck
For whatever reason, in the past I have strained my neck doing ab movements. Whether it is from hooking my hands around my head, clenching my teeth together, or whatever – it has happened, and a strained neck is one of the most annoying things for me, so I look to avoid it like venereal disease.
With these three benefits considered, the Ab Wheel continues to be something I include in my training on a regular basis.
Plus, in the long-term, I want to be able to do a Standing Ab Wheel Roll-out. It seems to be an advanced feat for this simple device, and I think if I were to train to obtain it, it would be a “Gateway Feat,” in that my core would be so strong that the increased strength would assist in many other lifts as well.
With this in mind, I have been looking for ways to gradually increase the difficulty of the more basic ab-wheel roll-outs in order to progress more smoothly to the more advanced movements.
One drill I have come up with that I have not seen elsewhere is Decline Ab Wheel Roll-outs. For these, you set the Ab Wheel up on some sort of decline, instead of a flat surface.
There are two main strength building benefits to performing roll-outs on a decline:
1. The eccentric challenge level as you roll out is increased greatly, as you must stay engaged in order to control the descent. This gives you much better stability than the basic exercise does.
2. The concentric challenge level is BRUTAL as you must pull much harder to climb back up the hill. This teaches you to pull much harder with the shoulders, lats, and core when returning to the starting position.
Decline Ab Wheel Roll-outs
There are surely many ways you could set this exercise up. One way that I think would be perfect is with an inside pitching mound, such as the one below, to begin with.
However, instead of busting out the nails, hammer and circular saw, I just dragged an extra gym mat out to the hill beside the house and used mother nature to my advantage.
As you can tell by my screams and grunts, this version of Ab Wheel Roll-outs is no joke. Far harder than the basic exercise, this one will hit you hard.
Of course, before you try this, you need to make sure you have the Basic Ab Wheel Technique down first. For a quick video on how to do them right, click here => Basic Ab Wheel Roll-outs.
Even if you don’t go for the more advanced movements with the Ab Wheel, this piece of equipment is a great investment for those with home gyms. For about $10, it takes up no room and leaves every muscle in your core absolutely destroyed.
Get your Ab Wheel here: Valeo Ab Wheel
All the best in your training,