Why Ab Rollouts are the MISSING LINK in Your Training Program (One KEY Reason!)
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- Опубліковано 10 лип 2024
- Ab rollouts are the missing link in your training program, and there is one KEY reason why!
The ab wheel rollout is my favorite core exercise. When done from a standing position it is the absolute king of anti-extension exercises and it builds absolutely monstrous and brutal strength on the frontside of the torso. Becoming a master of ant-extension of the spine is an important component of training longevity because as meatheads we have an ongoing love affair with anti-flexion movements.
Basically from day 1 in the gym we start to master the concept of anti-flexion via the concept of a "neutral spine" during a variety of squatting and pulling exercises. We learn how to engage our spinal erectors in static contraction to a very, very proficient degree and they become immensely strong as such.
However, the vast majority of us never add balance to this equation by training the opposing force with any level of equal intensity or gusto. We are MASTERS of anti-flexion, yet we ignore anti-extension. The equation is out of balance. It's time to fix that, and the ab rollout is the key!
If you enjoy the video or find it informative please be sure to hit the like button and subscribe to my channel and leave me some love in the comments as well!
#abs #sixpack #coreworkout #enkirielitefitness
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RESOURCES & REFERENCES
Total Core Training For Strength Athletes
• Total Core Training Fo...
How To Master The Standing Ab Wheel Rollout
• How To Master The Stan...
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TIMESTAMPS
0:00 Ab Rollouts are KEY!
3:38 We are already masters of ANTI-FLEXION
5:52 Why actually bother to master this exercise?
8:34 The biggest benefits I personally notice
10:20 A couple caveats before closing - Розваги
I've done ab roll out, hanging leg raises, hanging pendulums, weighted decline sitting and many other ad exercises for 35 years now. I Iift heavy ass weights in the gym 4-5 times a week and have a very manual job laying paving stones all week long. I'm into my 50's now and I've never had a back injury. This is true. Keep your abs strong. Your back will thank you for it. Keep the good work up. Thanks for the UK.
People who've never done ab wheel outs dont know how impressive standing rollouts actually are. Thinking about it, a gym ring progression could be a great substitute
Back in the day I could do like 15-20 kneeling rollouts, but as soon as I tried standing I would immediately fall to my knees when I initiated the roll because my abs would just buckle.
I love roll outs (and weighted planks) as the majority of accessory core work in regards to powerlifting. Messed around one day at the gym and instead of taking the wheel to the racks like usual, I used it in our cardio area on the softer wrestling style mat (but slightly softer than that), holy shit the added difficulty and difference. Took a bit to recover there lol.
great video, always loved these, progressing on roll outs is really awesome, from aesthetic perks to sheer functionality
Another great video. Thank you!
Always with the unique ideas/concepts, Alec.
Now you've got me considering roll-outs in my ab routine...
Good stuff, about to add it to my core routine. Been doing planks recently as well
I have a sore lower back from squats, time to try the ab roll outs again. Thanks man
im glad i watched this. i need to do now what you did in 2016.
Criminally low sub count for one of the GOATs of the fitness industry
Nice content. Thanks.
Thanks bro great video❤
I asked for this video. Thank you for making it.
I'm always happy to cover important topics that I feel are grossly undervalued across the community. I hope the video helps ya man!
Yeah. It’s time to add these into my rotation. I’ve been spamming GHR sit-ups and hanging knee raises but this’ll add some more variety.
Great content 😊
Wow, I had never seen or heard of these before. Dragon flags are also very good. I needed to start with a regression to master them. They've tremendously helped my OHP and Overhead Squat. Thank you, Alec.
Nice timing. I just started doing kneeling rollouts with a barbell a couple of weeks ago. It's challenging rolling it on my bumpy, straw-covered dirt barn floor, but that prevents having to do high-rep sets to make it effective. Having already done a fair amount of body saws with furniture sliders and improvised reverse rollouts with inline skates, I think I'll be able to progress it fairly quickly while still keeping it safe. I'm looking forward to getting my first standing rollout at some point, hopefully in the next couple of months.
Love the intro!
Super informative
Starting to take my abdominal work more seriously. The kneeling version sounds like a great addition.
another alternative for those particularly interested in calisthenics skills is getting good at front levers and dragon flags. I've found progressing to a full front lever and dragon flagged helped tremendously in getting my first few reps of the standing ab wheel rollout, and vice versa.
(Abs) Ring Rollouts also have a lot of carryover to cable crunches, I did the full stack plus a 5 lbs plate for 15 reps. The movement itself is amazing!
I still do ab rollouts, but used to do them alot more. I even worked up to doing 5 standing rollouts. I got turned on to them by a strength and conditioning coach which you remind me of alot, Ross Enamait, whom is not so active anymore on UA-cam these last few years. He was more into dumbells whereas you focus more on barbells.
Ross' stuff is great! It blew my mind seeing him do multiple reps of standing rollouts down a ramp.
I have had weighted situps onbrhe bench where you can lock your legs in and its on a decline (no idea what its called) woth a focus on holding the parralel to floor position and hyperextensions after heavy squats and deadlifts for the last few months for exactly this reason. I feel its helped shore up some imbalances i was experiencing causing hip and knee pain (piriformis syndrome like pain). Pain free now and lifting heavy. On the other leg day I do more volume rather than strength in squats and deads amd finish off with leg raises and thought about putting in some weighted planks. Now i think I'll try some knee on ground ab rollouts and try working up to the standing version instead on that day.
good stuff
I've started incorporating heavy front-loaded hyperextensions, after hearing about them here... I genuinely think it's one of the things that have fixed my deadlift sticking point (right above the knees). I suck at prioritizing accessories (I train for powerlifting), but it's also fun with some novelty when all the SBD training I do gets too repetitive. Plus, as much as I love SBD, it's reasonable to also focus on other aspects, in terms of health and training longevity. Roll-outs are harsh tho. I can do the kneeling version, yet to give the standing version a try.
Really timely video. With this and your back extension one, you seem to be covering exercises that I'm incorporating to level up my training. Can I get ahead of the ball and request something for groin/adductors? I've noticed that now that I've dialed in abs/lower back/QL, my adductors are the lagging part. What do you do for yours? I already do those Copenhagen pop-ups you featured in that one short you did. Anything else you can suggest? Thanks, as always.
Perfect timing on this video cause i just started doing ab roller recently. What do you think about 'V rollouts' for obliques as a variant?(i would be doing both). I dont really see anyone else doing/recommending them(other than athlean x) Or would doing something like russian twists or oblique situps on a decline bench be better as a supplement?
I think ab rollouts and variations are what brought my abs out. Also pretty dark but I use MKII (torso rip, spear slice) as reference of people who have weak abs😅
Your description of hip and lower back stiffness/soreness is exactly same for me off and on for decades. I will start doing ring roll-out again! Hopefully it'll work
Yo Alec!!! Sick vid as always! But I do have some programming questions:
Would you recommend I do all 4 of the main core exercise categories in the same program concurrently? For example, I am currently doing ab wheel rollouts and suitcase holds on Lower 1, and then Pallof Holds and front squat holds on Lower 2. Is this too much volume? How would I fit in a spinal flexion exercise in this type of program?
Ab rollouts have indeed been missing from my programming for too long 😂 excited to hear your thoughts!
Let's get it man!
I tried to start doing roll outs about a couple months ago, and ended up hurting myself, lol. Feels like I tore something in my core, hopefully I didn’t cause a hernia. Seems to feel weird at times, when I have to brace hard. I’m pretty stubborn about going to the doc, but may have to soon. Thanks for all the good videos/info.
Had something similar. Thought I had a hernia but it ended up being just a pretty bad lower ab strain. Took a while to heal and get strong again.
I definitely need to start doing these. Tried em today and couldn't even get one standing.
coming from a guy who despises most ab exercises , roll outs, Bosu ball sit-ups (I don't have a GHD but the Bosu actually helps increase the rom and stretch) and paloff press have been game changers for my ab training. I've always struggled with "feeling" my abs on certain movements but with Roll outs especially, it feels like there's no option but to use them. seriously baffling how many fitness youtubers completely disregard training abs
They just force you to create a contraction that's intense you didn't even know you could create it! That's part of what makes them so special.
Been sleeping on my ab roll outs. Gonna have to start doing them again.
I was the same way a few months ago!
ab crunches and ab roller best combo
Make a similar video about hanging leg raises?
Some topic ideas:
-What are your thoughts on drinking raw eggs?
-Thoughts on any and all possible applications of CONTRAST baths. Not just ice baths, not just hottubs or jacuzzi's, but alternating between the two every five minutes or so for 20 or 30 minutes.
-Thoughts on any and all possible uses of foam/PVC rolling, massage guns, and inversion tables.
14:01
Leg tucks are an underrated ab movement. When you do them with straight arms you can crank out a lot just with your abs. Doing them weighted is especially hard too; I go from 22 unweighted to 13 with an 8lb dumbbell between my feet
Did your abs grow from the leg tucks
I'm working on it. I wonder how long it will be before I'm able to do the standing roll-out?
Ab wheel is like getting best of both worlds from crunches and planks.
Ill try this. I have really problematic hips
Any advice for getting better breathing during ab work? I have trouble getting full breaths and it becomes very limiting because im essentially on a breath hold for any direct ab work. I also end up getting extremely bad acid reflux during and after ab exercise. I've looked into diagraphmatic breathing exercises specifically because i have issues filling up my lungs fully, but im wondering if theres any breathing techniques that i can apply immediately that I just havent thought about
I’ve seen a video of Lu doing standing ab wheel roll outs ending a high pull video He was using band assistance. That should give some idea of how hard the exercise is.
the ab rollout is the best compound ab exercise, leg raises and ghd situps are more targeted imo
really interesting take on core training and often overlooked. i find dragon flags equally as challenging and want to know if you think they do the same job.
I think they'd be pretty darn close!
I'm 5'6 250 about 90 pounds overweight and I started doing em! My abs cramp up but they feel nice. I can brace better.
I wonder if these would have much carryover to calisthenics movements like levers, etc
Gonna check that progression video and get to it. Probably going to need some sideplanking too, any dynamic ideas there besides the normal sideplanking?
I like to progress into Suitcase exercises a that point: carries, deadlifts, and holds. All great options!
ALEC!!
Have you ever been sooo veeeryyy caffeinated that you start to HEAR COLORS and SEE SOUNDS?
Do you think that the Jefferson Curl is insufficient (if trained heavy and regularly) in training the abdominal muscles as well? Does the Zercher variant change that at all? I have noticed sit-ups and crunches getting massively easier since I started doing them, as well as significant ab growth, so would I be missing out by not doing Ab Rollouts?
Any recommended brands for the ab wheel?
my favorite ab exercises
1. make excuses why I don't need to train my abs.
2. remind myself that I've high bodyfat so it doesn't matter.
ALEC!!
Film and post you attempting (and completing?) The Bring Sally Up challenge!! It just might break UA-cam!!
#MILLIONSANDMILLIONSOFVIEWS
wonderful video. I've got an bicep injury from weighted chin ups and need some advise. Can you give me some direction?
Ouch! Sorry to hear
He has a video on tendon recovery from a injury similar to your injury while doing loaded pull ups as well
@@davidrioux611 thank you sir
do you think that knee cave in squats is because of adductor or abductor weakness?
LETS GOOOOOO
I can do ab roll out but standing looking scary
Ab roll outs are an absolute for me. If Alec's balance arguments don't win you over, just think about how much this movement can be used to reinforce your brace.
Can't do rollouts cause it makes my elbows hurt a shit ton for some reason.
What is the best movement to train hip flexion, Ab-rollout or leg raises? Or is there anything else?
If you want to specifically work on hip flexion....then work on hip flexion! You can loop a kettlebell on your foot and flex the hips or do iso work that way. But the king of hip flexion exercises is lying down on your back and using the cable stack. Can be done unilateral or bilateral.
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I am trying to get nack into them. But last time i actually tried them my abs were sore for 4 or 5 days. Bad sore. 😢
Takes a while....but they adapt. I've darted doing standing at the beginning of the week and kneeling in the middle of the week to help bump the work capacity and load tolerance.
this ones a friendly
Oh no those are today of all days. Keeping the rubs sink in with hips extending while getting the arms overhead while staying as airborne as possible and going to the floor through flexion and extension makes the reps feel like something you won't get with any weird cable exercise. A full ROM rollout is a good conditioner of long head and lat and even teres major strength too which is why they really are deadlift of the upper body.
Just another, another comment and a Like for the algo.
Stay shredded brahs (and brahettes), we're all gonna make it.
Peace.
lets go
Calisthenics guys usually are doing a lot more anti-extension work and a lot less anti-flexion compared to meatheads
😊
Ghd sit up? Missing the acronym
Just another comment and a Like for the algo.
Stay shredded brahs (and brahettes), we're all gonna make it.
Peace.
14:01
I really only do ab rollouts or dragon flags
Can't really beat that combo!
Yo ALEC!! How many of these can you perform in a row?!
It would be too cool to see you knock these out! (If you can 😉)
Full Dragon Pistol Squat
ua-cam.com/video/kFognC-0BUU/v-deo.html
Decline standing ab rollouts and dragon flys will fry anyone's core
Yay! Someone who differentiates between Frankenstein and his monster.
But if you do a shit ton of zombie squats, perhaps you should not be upset about walking like one lol
Hahaha good point!
@@EnkiriEliteAlec!!
Film and post you attempting (and completing?) The Bring Sally Up challenge!! It just might break UA-cam!!
#MILLIONSANDMILLIONSOFVIEWS
Actually these are not missing for me. I do these, along with dumbbell rows for anti rotation, along with various carries. I'm big on bracing work.
My reality has been that if I get significantly stronger at anything to do with bracing it improves everything I do.
I know people say that these movements are not specific enough to carry over to the bigger lifts, but in my experience if you do more than the bare fucking minimum, they absolutely do.
People who don't think they carry over didn't get strong enough at them to see carry over. There has to be something to carry over.
There is more strength synergy in upper back, and torso work than people think.
Once you can do roll outs, you can get a set or to before some hypertrophy work, and it's only gonna help. This shit is real.
My fellow bracing connoisseur 🤝
#KYRIAKOSBADGER
GET EM, GET THEM NERDS
Do you think that weighted planks have good carryover? I find fhem alot more fun 😂
There can't NOT be carryover because they are working the same type of function. But I think there is something special that happens with the lever arm change during a rollout thst cannot be replicated by a plank.
@@EnkiriElite i guess combining them would be best, after the lever using less weight on the weighted planks. btw thanks for all your videos bro you always have some kind of knowledge i never hear talked about
@EnkiriElite ive always thought the value of this exercise specifically was combining a dynamic trunk/torso flexion of the spine with static/isometric/anti rotational/Joel seedman movement technology synonym AND a lengthening/shortening lever whereas something like a plank is completely static, and a palov press is static but with a changing lever arm... so in that sense, it combines basically all these functions, especially if you do the diagonal ab roll outs where you go some minor rotational stimulus as well? I could be over thinking it. I've never been able to advance past the knees version, but I admittedly only started doing core specific training very recently.
And I'm fat lol
Please do a barbell rollout then get back on your feet and perform a deadlift. Call the movement "the Enkiri's burpee". Thank me later
Algorithm
:)
Another friendly comment.
Would I train my biceps without training my tricep? Dont attack me like that 😢
friendly comment
Thumbs up for dissing the exercise science literature. I think there are too many variables that they don't account for to make many of the studies valid.
Lemme guess... the key reason why is they're hard as fuck when you do them correctly?
Haha that is certainly a big part of it!
The Host has found its new Waffle House.
14:01
Enkiri, you have phenomenal content, but what you're doing in the video is so far from being a standing rollout that I don't even know what to call it. You haven't mastered the exercise or even come close to completing ONE proper repetition. There are some egregious faux pas in there.
That said, the arguments you listed are valid and the ab rollout is a phenomenal exercise. There's just a huge mismatch between what you are doing and a standing rollout. You're getting the benefits of the negative but the concentric portion is just cheat galore. Your arms are not supposed to bend at any point during the exercise in any way. If you feel like you have to, the standing rollout is too difficult.
I'm being a dick to you now but I've followed you for years so don't say I don't love you. Get some form cues from some calisthenics dudes.
my lunch was a mess