Advanced Training on the Ab Wheel
The Ab Wheel is an affordable piece of home exercise equipment. Although it is often subjected to criticism, the problem is not with the Ab Wheel itself, but with its marketing. Simply put, the Ab Wheel is a highly advanced abdominal exercise that is being marketed to the deconditioned population. It requires a considerable amount of deep core strength, excellent postural alignment and a flexible lower back. This rarely describes the novice exerciser. Unfortunately, without these prerequisites, the exercise might be dangerous for the lower back.
Using the Ab Wheel for Sport Conditioning
Nonetheless, the AB Wheel can be an incredible training product for the skilled athlete. For example, the skier who wants to learn how to stay forward on her skis can use the Ab Wheel as a functional training tool. It can also be of benefit to a swimmer, who wants to improve his core strength in order to enhance his butterfly stroke. In fact, given that the Ab Wheel also engages the latissimus dorsi, which are the muscles that run down the sides of the back, it’s actually a perfect exercise for swimmers. That said, even a seasoned athlete might be challenged by the Ab Wheel. Fortunately, there are a few progressions that can help you develop enough strength for the advanced version of the exercise.
Ab Wheel Basic Progressions
The easiest version of the Ab Wheel can be performed on your knees. You will need to keep a slight pelvic tilt, which will keep you from arching your back.
- Kneel on the floor and place your hands on the Ab Wheel handles.
- Inhale to prepare.
- As you exhale, keep your arms straight and roll the Ab Wheel forward. Contract your abdominals to help support your lower back, which should not be strained. Your shins and calves will come off the floor. \
- Roll as far forward as possible without arching your back, hunching the shoulders, or rounding the torso.
- Inhale as you return.
- Work your obliques by rolling the wheel to the right and left diagonals.
You can also use the Ab Wheel in conjunction with a sit-up or weight bench that has been set at an incline. Use the same technique that you used in the kneeling position, with one exception. You will perform this exercise while standing, and rolling the wheel up the platform. If you don’t have access to a bench, you can go outside and practice the exercise on a hill.
The Advanced Ab Wheel
The advanced Ab Wheel exercise is performed from a standing position. Start with the wheel in front of your feet, and then roll forwards until your torso is parallel to the floor, as if you were about to perform a push-up. Then, draw your navel towards your spine, and roll back to the starting position. If you find that you can’t roll all the way out without compromising your form, just go part of the way, and gradually increase your distance as your core becomes stronger.
Keep in mind that like most ab machine exercises, variations of the Ab Wheel can be performed on the stability ball.
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