Ab Training “Gimmick” That Works
March 23, 2012 by Admin: Joe Hashey, CSCS
Filed under Strength Training
The marketplace if flooded with core training “quick fixes” and gimmicky products.
However, if you peel away the paid models and promises of instant 6 packs – there are a few that ACTUALLY WORK. This is an old school one, I remember seeing it at my grandfather’s house when I was younger and wondering how to use it.
Important: The ab wheel roll out forces the lifter to brace against varying lengthening forces (…no way using two “ing” words in a row is proper english..) It reinforces proper posture instead of always shortening or crunching your body down – something which most people do already all day while sitting at a desk or driving a car.
Hear me out, I’ll explain the benefits and how to properly use this valuable tool in today’s video:
Core Training Tool That Works
If I had to choose, I’d go with either the homemade wheels (still costs around $25 for the 4 wheels, bolt, and nut) or just the cheap single wheel. The power wheel (the bigger one I use in the video) is helpful for a lot of movements, but if you are just looking for a quick supplement core exercise, the cheap versions work fine too.
=> QUESTION: HOW MANY PEOPLE ALREADY DO ROLL OUTS???
- Joe Hashey, CSCS -
PS. I’ve been upping my “social media” tips and responses. Here’s JOE ON TWITTER and SYNERGY ON FACEBOOK.
[..YouTube..] nothing mrore annoying than crunches, great video.
nothing mrore annoying than crunches, great video.
[..YouTube..] Awesome looking set. Im starting to see crunches/sit ups are old school, new school are 1 sided lifts and stabilization moves planks. No more twisting moves either. =)
Joe why do the shoulder press on a single knee? Why not over head press?
Awesome looking set. Im starting to see crunches/sit ups are old school, new school are 1 sided lifts and stabilization moves planks. No more twisting moves either. =)
Joe why do the shoulder press on a single knee? Why not over head press?
[..YouTube..] @illusionistpro Thanks! kneeling eliminates leg drive and forces (or tries to enforce) correct posture and core tension while pressing. The standing press comes last, since it is a bit easier and can be done fatigued.
[..YouTube..] Thanks! kneeling eliminates leg drive and forces (or tries to enforce) correct posture and core tension while pressing. The standing press comes last, since it is a bit easier and can be done fatigued.
Thanks! kneeling eliminates leg drive and forces (or tries to enforce) correct posture and core tension while pressing. The standing press comes last, since it is a bit easier and can be done fatigued.
[..YouTube..] great video, how important is speed in these types the exercises? I would imagine that going slower would force you to have more tension in the abs?
great video, how important is speed in these types the exercises? I would imagine that going slower would force you to have more tension in the abs?
[..YouTube..] whole workout is great, going to try it tonight
whole workout is great, going to try it tonight
[..YouTube..] @jhashey are crunches still worth doing??
[..YouTube..] are crunches still worth doing??
are crunches still worth doing??
[..YouTube..] what is song
what is song
[..YouTube..] Hey Joe, what’s the translation of complexes over to sports? Always been wondering that. Thanks!
Hey Joe, what’s the translation of complexes over to sports? Always been wondering that. Thanks!
[..YouTube..] Looks simple enough to do. My intention was 5 rds(25# dbs), w/ 1 min rest. After 3 rds.ran out of gas and strength. After 10-15 minute rest and a pint of OJ I finished last 2 rds. Damn I love it this fooled me. Bought your Bull Strength Conditioning course.
Looks simple enough to do. My intention was 5 rds(25# dbs), w/ 1 min rest. After 3 rds.ran out of gas and strength. After 10-15 minute rest and a pint of OJ I finished last 2 rds. Damn I love it this fooled me. Bought your Bull Strength Conditioning course.
[..YouTube..] @ideaman99 Awesome! Thanks for the feedback.
[..YouTube..] Awesome! Thanks for the feedback.
Awesome! Thanks for the feedback.
[..YouTube..] Man, i tried this out on wednesday and it IS SO MUCH TOUGHER than it looks. fantastic excercise!
Man, i tried this out on wednesday and it IS SO MUCH TOUGHER than it looks. fantastic excercise!
[..YouTube..] @uberCOUGHmedicine Haha, glad you tried it out!
[..YouTube..] Haha, glad you tried it out!
Haha, glad you tried it out!
[..YouTube..] what weight did you use?
what weight did you use?
I do power wheel roll out and am 46 years old. I’m a bit stuck though to pass from two knees down to a full roll out from standing up. In fact the kneeling roll out are becoming too easy form me and would like to proceed further. so I thought about two solutions: 1) I attached a band to a bar and placed it to my waist, so that from a standing position I could go all the way down to the floor and back with the assistance of the band. 2) Instead of staying on the knees I tried to place a solid support (a low one though) in order to place my shins instead of the knees. this way I can elongate the lever and the roll out will be harder. of course it can be made harder if I lay on the lower part of the shin………….hope this helps……..Michael, Italy
Roll Outs are def a staple in our programs. Good info Joe! Still working on doing the accelerator style! Hope all is well man!
-Coach Gaglione
Michael – great feedback and suggestions!
Gags – things are going great – I’ll get accelerator style up along with 5-10 other variations next week.
Joe