How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Ab Wheel
Roll-out. Anti-extension under load. Start on knees.
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See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Ab Wheel
Athlean-X
How to handle weight
Bodyweight until 8 clean knee roll-outs exist. Standing roll-outs are advanced — most people never need them.
Usual programming
3 × 6–10.
Caution
Knees. Short range. Ribs down. If the lumbar sags, you have gone too far. Skip if you currently have a flare-up.
Setup
Kneel, wheel under shoulders, roll out, pull back without sagging.
Cues
- Ribs down
- Don’t dump the lumbar
- Short range first
Common mistakes
- Going to the wall on day one
- Hips piked the whole time
- Holding the breath
Home swap
Stability-ball roll-out
