Pro Ab Wheel

How you breathe and brace for a heavy squat will be the same way you will set up for the ab wheel. The ab wheel is the most butchered ab exercise.

What Not To Do:

 What most people do is roll out all the way to the floor, then stick their butt way up in the air. Raising your hips makes this exercise much easier, and takes all the stress off your abs, placing it on your triceps. 

How to Use:

To use the Pro Ab Wheel properly, kneel down with your knees together. The starting position should be with the wheel directly under your shoulders, with your butt down. In the starting position, you should already feel your abs bracing to hold the position. A great cue is to think about pulling your ribs down, locking everything in place. Your glutes should be squeezed tight, and there should be a straight line from your shoulders to your knees. Once you are in position roll out, but only as far as you are able to with a neutral spine. If you feel the lower back start to cave in and your abs give out, you need to stop short of that point. 

As you get stronger, you will be able to roll all the way out. Once you can roll all the way out, stop short of touching the floor, as this will only let you rest. If you are advanced at these, you can start pausing about an inch off the floor before coming back. Or if you are very advanced, give these a shot standing up. Again, keep everything in a straight line; this will keep tension on the abs. Breathe at the top of each rep and brace hard as your roll out. Also, make sure to keep the wrists straight as you see in the video.

Specs:

• Wheel Diameter: 8”
• Handle width from the wheel: 7” on each side
• Entire width of unit: 17”
• Width: 9 pounds

 

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