The Ab Wheel Rollout

Anterior Core Stability
The abdominals play an important role in anterior core stability.  The abdominals posteriorly tilt the pelvis and flatten out the low-back.  Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B).  This anti-extension role is crucial during deadlifting and overhead pressing.

Illustration taken from the “DNS Self-Treatment Booklet”

The Abdominals Role in Breathing
In addition to supporting good pelvic and low-back alignment, the abdominals play an important role in breathing.  The contraction of the abdominals provides resistance against the downward contraction of the diaphragm.  This counter-pressure support the diaphragms dome shape during breathing.  When the pelvis is anteriorly tilted and the abdominals are lengthened, they are unable to assist the diaphragm in providing core stability.

Core-to-Extremity Movement
This proximal core stability is what supports distal arm and leg movement.  Core-to -extremity movement is stabilized by intra-abdominal pressure.  The interaction of the abdominals and diaphragm is what creates intra-abdominal pressure.

Movements that train anti-extension in the sagittal plane include the RKC plank, Kolar Wall Bug, ab-rollout, and bird-dog exercise.

Ab Wheel Rollout Key Points
First extend the hips before rolling forward
Maintain a neutral spine throughout exercise
Progress distance using wall to block range at first
Stop rolling forward before low-back begins to extend

Related Resources
Dean Somerset: Best Exercise In Ever: Ab Wheel Rollout Tutorial (link)
Syatt Fitness: The Ab Wheel Rollout – 2 Advanced Variations (link)

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Tags: ab exercises, ab wheel rollout, anterior core stability, barbell rollout, lumbo-pelvic stability