Many people have seen the ab wheel in the gym and those who train with it know how challenging it can be just using it from their knees, but standing is a whole new level of difficulty.
Before we get into it please let me know at he end if you like this tutorial, if so we can create some tutorials on some other skills like the "Human Flag", "Dragon Flag", or "Muscle Up".
Caution, this movement "The standing Ab Wheel Roll out" is not for beginners, and it can cause injury, please consult a doctor and fitness professional before attempting this moment.
The movement requires no special technique or trick, the real secrete to mastering this technique is mastering the prerequisites, once you master those it should be easy.
Prerequisites:
- Hanging leg raises. While hanging from a bar lift your legs until your feet touch the bar, this is the starting position. From the starting position lower your legs half way down then return them to the starting position. Once you can perform 6 clean reps you can check this off the list of prerequisites.
- Decline Pull Overs. While on a decline bench, start with the bar straight in over you with your elbows locks and your hands should width apart. Lower the bar down with your elbows straight until your shoulders are even with your ears, then return the bar to the starting position. perform 6 reps at 40% of your body weight.
- Knee Ab Wheel Roll Out. Start on your knees hold the Ab Wheel under your shoulder, roll the ab wheel forward until your shoulders are even with your ears, then roll back to the starting position.
Once you can perform all of the prerequisites properly, it is highly likely that you will be able to perform one or more Standing Ab Wheel Roll Outs. Remember to take it easy, this movement can tear your groin or injure your lower back it is not to be taken lightly.
The video takes you through all of the prerequisites then the actual movement itself. Good luck and please feel free to drop any questions below.
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