Roll-outs strengthen the muscles of the anterior core, train the body to resist the extension of the spine, and develop lumbo-pelvic stability. Roll-outs teach you how to generate tension, something that is vital if you hope to be able to perform proper pull-ups. When people perform roll-outs, they typically use an ab wheel or a stability ball.
This week I shared 7 roll-out variations you might not have seen or tried before.
Before I dive into some of the more advanced variations, here is how you perform basic roll-outs using an ab wheel.
Basic Ab Wheel Rollouts on Knees
Key Points:
- Start off on your knees. Choose your preferred width. I find that hip to shoulder width apart works well for many people.
- Your head, torso, hips, and knees should be in a stacked position.
- Grab onto the ab wheel. Your shoulders should be above your hands.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
- Now roll the wheel to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return to the starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso or hips rotate, weight shift from knee to knee, and do not let your hips pike or collapse. Maintain the “canister” position. I love to use this analogy.
- In terms of breathing, do what works and feels best for you. I prefer to steadily exhale as I am performing the rollout, and will inhale as I am returning the wheel to the starting position.
Regression:
- Make this exercise easier by decreasing your range of motion.
Progression:
- Make this exercise more challenging by increasing your range of motion, or by performing the exercise from the feet (video below).
Basic Ab Wheel Rollouts
Without further ado, here are 7 roll-out variations you might not have tried before:
#1) Band Resisted Barbell Roll-Outs From Bear Crawl Position (Band Around Traps And Under Feet)
This advanced roll-out variation involves placing a resistance band on the upper traps and around the bottom of the feet, and performing barbell roll-outs. The band resistance makes the concentric portion of the movement more challenging. It is important to note that the band should be placed on the upper traps, not on the neck. There should be tension in the band for 100% of the set. Make sure you only go to a range that allows you to maintain proper form.
Regression:
- Make this exercise easier by performing the exercise from the knees (band will rest on traps and under knees versus around the feet)
Progression:
- Make this exercise more challenging by increasing your range of motion, or by using a band with more tension.
#2) Lateral Roll-Outs Using Rowing Machine
This advanced roll-out variation involves placing your forearm on the seat of a rowing machine, and performing lateral roll-outs. This exercise is highly anti-lateral flexion in nature, and also really strengthens the serratus muscles, particularly as your range of motion increases. Make sure you do not mindlessly hang out on your arm. Instead, you want to protract your shoulder blade (move it away from the spine) and press your body away from the seat. In terms of your feet, I prefer to place the foot of the upper leg so it is slightly ahead of the bottom foot, versus stacking one foot on top of the other. Make sure you only go to a range that allows you to maintain proper form.
Regression:
- Make this exercise easier by decreasing your range of motion.
Progression:
- Make this exercise more challenging by increasing your range of motion.
If you think you are ready, give this extremely advanced variation a whirl. If you are going to do so use extreme caution, and let your common sense prevail ;).
Meghan performs Lateral Roll-Outs On Rower + Bottoms-Up Hold
#3) Double Roller Walk-Outs
This advanced roll-out variation involves placing each hand on a roller, rolling each roller to a range where you are able to maintain proper form, and then performing the reverse movements as you return the rollers to the starting position. Perform small and methodical “walks/rolls.” This exercise also develops shoulder and scapular stability (on side that is planted) and controlled mobility (on side that is performing the roll-out). Make sure you do not mindlessly hang out on your arm on the side that is planted. Instead, you want to protract your shoulder blade (move it away from the spine) and press your body away from the roller. Make sure you only go to a range that allows you to maintain proper form.
Regression:
- Make this exercise easier by decreasing your range of motion, or by performing the exercise from the knees.
Progression:
- Make this exercise more challenging by increasing your range of motion.
#4) Band Resisted Barbell Roll-Outs From The Knees
This advanced roll-out variation involves placing a resistance band around a barbell and a secure surface, and performing barbell roll-outs. The band resistance makes this exercise even more anti-extension in nature. There should be tension in the band for 100% of the set. Make sure you only go to a range that allows you to maintain proper form.
Meghan performs Band Resisted Barbell Roll-Outs From Knees
Regression:
- Make this exercise easier by using a band with less tension, or by decreasing your range of motion.
Progression:
- Make this exercise more challenging by increasing your range of motion, by using a band with more tension, or by performing the exercise from the feet (or in a bear crawl position).
#5) Ab Wheel Roll-outs With Lateral Band Resistance (starting from bear crawl position)
This advanced roll-out variation involves performing ab wheel roll-outs, while dealing with lateral band resistance. I start and finish each rep from a bear crawl position. You can either place the band around a secure surface and just above your hips, or you can place the band around the secure surface and hold onto it. There should be tension in the band for 100% of the set. Make sure you only go to a range that allows you to maintain proper form.
Regression:
- Make this exercise easier by using a band with less tension, by decreasing your range of motion, or by performing the exercise from the knees.
Progression:
- Make this exercise more challenging by increasing your range of motion, or by using a band with more tension.
#6) Reverse Roll-Outs + Hands On Roller
This advanced roll-out variation involves placing the shins on a roller, the hands on another roller, and performing reverse roll-outs and moving the legs, versus moving the upper body. This exercise also develops shoulder and scapular stability. Make sure you do not mindlessly hang out on your arms. Instead, you want to protract your shoulder blades (move them away from the spine) and press your body away from the roller. Make sure you only go to a range that allows you to maintain proper form.
Regression:
- Make this exercise easier by decreasing your range of motion.
Progression:
- Make this exercise more challenging by increasing your range of motion.
#7) Band Resisted Stir The Pots On Stability Ball
This advanced roll-out variation involves placing the forearms on a stability ball, holding onto a resistance band, and performing stir the pots. Perform figure 8 movements, and once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position. The band resistance makes this exercise even more anti-extension in nature. There should be tension in the band for 100% of the set. Make sure you only go to a range that allows you to maintain proper form.
Regression:
- Make this exercise easier by using a band with less tension, by decreasing your range of motion, or by performing the exercise from the knees.
Progression:
- Make this exercise more challenging by increasing your range of motion, or by using a band with more tension.
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