Top 5 Ab Rollout Mistakes (FIXED!)

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  • The ab rollout wheel is an incredibly useful tool to help build strong abdominal muscles, IF you perform the exercise correctly! In this video, I am going to show you the 5 biggest mistakes that people perform when doing ab rollouts and what you can do to fix them. By making these small tweaks, you’ll be fixing those mistakes that you might not have even known you were making.
    The first mistake that we need to address when using an ab roller is the positioning of the arms; more specifically, the elbows. Without even realizing it, we often bend our elbows when performing the ab rollout - a compensation that our body is making without us even realizing that it’s happening. By not having straight arms, we take a good portion of the load (all of which is supposed to be directed to the abdominal muscles) and offload that tension to the triceps. This compensation makes the exercise a heck of a lot easier to perform than if you were to keep your arms locked out through each repetition. Keep your arms straight to make sure that you are getting the full benefits of this exercise.
    Speaking of arms, the second ab rollout mistake is using your arms to pull the ab roller back in instead of using the abs. It is not uncommon to see someone pull the ab rollout wheel at least half way using their arms before engaging their core to finish the rep. Remember, it’s called an ab rollout, not an arm rollout! Make sure that each repetition has the abs engaged throughout the movement and leave the arms out of it. They are simply there to hold on to the wheel.
    The third ab rollout mistake that you commonly see being performed has to do with the hips. This might be one of the biggest issues I’ve seen with this exercise being performed and it is flexing them after they’ve been set. Typically, this mistake rears its ugly head in the form of the butt breaking past the imaginary line that is formed at the knees. Imagine that there is a wall that is going straight up from your knees and it is there to block your rear end from crossing that plane. This will make the exercise more difficult, but it is the proper way to perform it. Just because there is an easier way to perform the exercise, doesn’t mean you are getting the full benefits from it!
    Next, we have the issue of the pelvis dropping into anterior pelvic tilt throughout the exercise (especially when we roll all the way out). The problem with this is the amount of strain on the lumbar spine. The way to fix this mistake when using the ab roller wheel is to keep in mind that the pelvis should be at least neutral to a posterior pelvic tilt. By making sure to keep the pelvis out of anterior tilt throughout the repetition, you are also making sure that the abs are taking the brunt of the work performed in the exercise. You will also notice that any low back pain that you were having when doing this exercise, will disappear.
    Lastly, the 5th ab rollout mistake is always rolling straight forward. While we know the abdominals work in the sagittal plane, we mustn’t forget that another function of the core is to counter rotation of the trunk. In order to train this movement pattern, rolling the ab wheel straight out is not going to cut it; you will have to roll out at angles outside of center. Now, this doesn’t mean taking a drastic angle to each side, because that will shorten the distance that needs to be traveled by a significant amount - this makes the exercise easier and less effective. So make sure to add in some slight outward angles the next time you perform the ab wheel rollout.
    By keeping these 5 ab rollout mistakes in mind, you will be able to get the most out of the exercise. As I have said previously, the ab rollout wheel is one of my favorite pieces of equipment when it comes to training my abs and I believe that everyone should utilize it. However, it’s not just what exercises we choose, but HOW we do them. By putting the science back in strength, I am looking to make sure you get the most out of every exercise because the choice is not the only thing that matters.
    If looking for a complete step by step workout program and meal plan that will get you ripped and looking your best in just 90 days while putting the science into each exercise to explain how and why to perform them, be sure to head to the link below and check out the ATHLEAN-X Training Systems. All come with every workout and meal laid out without any guesswork required.
    For more videos on how to avoid common exercise mistakes that you might not have known you were making be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published.
    Get Jacked in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - declips.net/user/jdcav24

KOMMENTARE • 80

  • ATHLEAN-X™
    ATHLEAN-X™  Vor 5 Monate +407

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    giveaway.athleanx.com/ytg/Ab-rollout-mistakes
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • spider guard
      spider guard Vor 5 Monate

      damn look at Jessie's legs

    • Irvin Libao
      Irvin Libao Vor 5 Monate

      Is this exercise not for me? I can't straighten one of my arms all the way because i broke my ulnar bone near the elbow so the straightest it will go is slightly bent. Is it worth doing this exercise given my elbow issue?

    • Black White
      Black White Vor 5 Monate

      you have never talked about gymnastic rings

    • waalex11
      waalex11 Vor 5 Monate

      I'm kinda surprised but glad that you don't have a video of it for me to ask.
      *... Can you please make a video(s) on how to workout your feet?*

    • J
      J Vor 5 Monate

      We love the intros

  • kingX777
    kingX777 Vor 23 Stunden

    Jessie needs some acting work 😬

  • Kervens Metellus
    Kervens Metellus Vor 2 Tage

    I have a power wheel. At first i could barely move the thing, now these days i'm able to do roll outs from standing. I was wondering do you have a video showing proper form from the standing position. I've got a lifeline power wheel. Any feedback would be super appreciated

  • Twistup8715
    Twistup8715 Vor 3 Tage

    Once I just did this and changed them bad habits u named I felt that big big difference

  • Mr. X
    Mr. X Vor 3 Tage

    All 3 directions = one rep

  • Peter Dacius
    Peter Dacius Vor 9 Tage

    Thanks

  • Ugo Maranza
    Ugo Maranza Vor 10 Tage

    top and professional

  • Πετρος Βαμβακάρης

    poor jessy

  • Colin Chow
    Colin Chow Vor 13 Tage

    Can you do a video for standing rollout too?

  • Dennis Chong
    Dennis Chong Vor 17 Tage

    Just I check why would my neck feel sore after abs wheel exercise (did a 70 rep)?

  • boogie Sean
    boogie Sean Vor 17 Tage

    Makes a lot of sense....thanks....this explains a lot of confusion

  • Nagy Dániel
    Nagy Dániel Vor 17 Tage

    All I have to say, is Thank you!
    I'm happy to find this channel.
    Very useful not only showing exercises but the mistakes I tend to do...thanks again!
    Greetings from Hungary :)

  • Lisimaco Buitrago
    Lisimaco Buitrago Vor 21 Tag

    what happen with the traductor?

  • PANTYEATR1
    PANTYEATR1 Vor 22 Tage

    Jessie's other, other, other Intro with the lasers are dope AF!💪😅😅😅

  • ProblemSolverEF
    ProblemSolverEF Vor 23 Tage

    1:21 Mistake #1
    2:23 Mistake #2
    3:57 Mistake #3
    5:35 Mistake #4
    7:03 Mistake #5

  • Free Piano Tutorials
    Free Piano Tutorials Vor 26 Tage

    Thanks bro. I appreciate all your videos

  • Albert de Salvo
    Albert de Salvo Vor 27 Tage

    Informative tutorial...I've been doing it wrong on two counts! Many thanks for the upload.

  • Albert de Salvo
    Albert de Salvo Vor 27 Tage

    Informative tutorial...I've been doing it wrong on two counts! Many thanks for the upload.

  • Tommy Irwin
    Tommy Irwin Vor 29 Tage

    My biggest problem is I keep falling flat on my face as soon as i get so far out

    • Re nato
      Re nato Vor 27 Tage

      Put a rolled up towel in front of you, at the point where you are still in control of the exercise.
      At the moment the wheels hit the towel, roll back.
      Falling on your body/face is because you roll too far out for what you, at the moment, can handle.

  • James Fox
    James Fox Vor Monat

    You are doing this the 'easy way' by using that double roller. I use a simple 1/2" stainless shaft and a loose 4" wheel. Keeping the wheel centered on the lubricated shaft requires perfect balanced muscle activation.
    I do 25 after my 1.000 r/c situps every morning. I will adapt to your methods, thank you, sir.
    Enhanced digestive action is another hidden benefit of 50 years of so much ab work. Besides the nice six pac, of course!

    • Re nato
      Re nato Vor 26 Tage

      @James Fox
      Keep on doubting asshole.
      That's what you are, with your false assumptions.

    • James Fox
      James Fox Vor 27 Tage

      @Re nato Have you ever done any like mine? I doubt it since you are certain that you are right, but instead are indeed WRONG. Sorry son, you need to put your money where your mouth is.

    • Re nato
      Re nato Vor 27 Tage

      @James Fox
      I do think so.
      We disagree .

    • James Fox
      James Fox Vor 27 Tage

      @Re nato Partly true. After 15 or so reps the muscle balance becomes the issue no matter how strong you are. A slight difference in effort side to side produces an unstoppable slide of the wheel right against your hand so yes, practice makes perfect but no, it does not get easier.

    • Re nato
      Re nato Vor 27 Tage +1

      The easy way is already extremely hard for most people.
      I understand your point on keeping the wheel centered.
      But that's a matter of balance, if you got that trick right, it doesn't do much more for the muscles imo.
      It 's like when snowboarding.
      For beginners it will be extremely exhausting, to keep on their feet, to keep the balance.
      But once you get that right, it doesn't take much effort.

  • Doug Antonucci
    Doug Antonucci Vor Monat

    With Jessie's socks pulled up almost to his knees all he needs is a beach hat and a metal detector!

  • Dre TheDREAM
    Dre TheDREAM Vor Monat

    Great tips again. Thank you.

  • Яuяal Squiяяel
    Яuяal Squiяяel Vor Monat

    Rose hip fruit tea baggin'...

  • Brownchol Kidi kidi

    Helpfull

  • Edwin Daniel Ramirez Lopez

    Me interesa mucho lo unico que no entiendo nada abra una explicacion en español

  • djeeee911
    djeeee911 Vor Monat

    What an intro !! Awesome

  • Phil Sykes
    Phil Sykes Vor Monat

    Really helpful video this - only issue I have is a couple of days after doing this, I get a pain in my mid back on my left side (the muscles that cover my ribs....) and I'm pretty sure it's linked to the back muscles at play here... tried lots of different stretches but not helping

  • JAIMS LOVE
    JAIMS LOVE Vor Monat

    Thank you for the lesson. #JAIMSILFJ

  • thomassmyth65
    thomassmyth65 Vor Monat

    Is there a baby shark licensed ab wheel?

  • Kristi Roy
    Kristi Roy Vor Monat

    This really helped!! I felt like I was going to break my lower back before and felt nothing in my core. Thanks so much 💖

  • João Resende
    João Resende Vor Monat

    Great video 👍

  • Avatar Ang
    Avatar Ang Vor Monat

    Every time I watch one of Jeff's videos I realise my everything I've done my entire life is wrong lmao.

  • Lapu Lapu City Rider

    9:04 internal rotation spotted

  • Jamie
    Jamie Vor Monat

    You are awesome Jeff, so good to have a ‘go to’ authority on how to do things properly in an industry full of 6 week zero to hero trainers. Following from the UK, keep up the good work and thank you

  • george mira
    george mira Vor Monat

    Jeff, a couple notes.
    First the wide double ab wheel affords too much ease for the Pecs - it's too stable compared to the better designs without the wheelchair width on that model.
    And second: if users have the strength - I never noticed others using it before, but limiting the overhead motion makes it too easy as well. From go, chest and nose graze the floor (I've NEVER noticed any lower back - erector spinae - use, as i imagine the exercise to be similar to a muscle-up but using a FULLY extended arm throughout, and WITHOUT pulling it below what would be 90degrees to the chest). The initial impulse IS the intercostals, upper abs and always FULLY extended Arms - straight as an arrow. Using it this way has never resulted in overuse or danger signals.
    Straight arm pulldown and ab curve, as you demonstrate, with a fuller range of overhead arm and straight torso, with the primary impulse to curve.
    While the wheel's not a triceps move, it DOES strengthen one armed handstand persistence and ability to lower the body toward a planche (AFTER dong harder forms in a routine). I tend to use it as the last ab ex , so as to have been able to maximize previous chest, ab, and triceps work.

  • nick sweeney
    nick sweeney Vor Monat

    💯Yes on the Kitty Laser Eyes!!

  • Olusola Soretire
    Olusola Soretire Vor Monat

    Many thanks Jeff you're the best

  • mahmoud omar
    mahmoud omar Vor Monat

    Very helpful... thanks

  • Hermes .Trismegistus
    Hermes .Trismegistus Vor 2 Monate

    Get your shit together Jesse, I am tired of this bullshit.

  • Steve
    Steve Vor 2 Monate

    So this the best exercise for abs ?

  • Lennard Biermann
    Lennard Biermann Vor 2 Monate

    "...and for that we bring in the biggest mistake of Athlean X...... Jesse" ded

  • CMK
    CMK Vor 2 Monate

    Jews.

  • Gastón Ava
    Gastón Ava Vor 2 Monate

    Came for the abs, stayed for the lasers :)

  • Scott Ratliff
    Scott Ratliff Vor 2 Monate

    5:30 nice edit but we need a blooper video. Lol

  • Timothy Biggers Jr
    Timothy Biggers Jr Vor 2 Monate

    I see the athlean verse is progressing nicely

  • Ana Georgescu
    Ana Georgescu Vor 2 Monate

    Super helpful video! Thank you! 😃

  • Victor Smoker
    Victor Smoker Vor 2 Monate

    Thanks..i was wondering why my ab wheel felt too easy....i was doing it wrong

  • Carreralenin
    Carreralenin Vor 2 Monate

    Spanish pleaseeee!!!

  • oioi
    oioi Vor 2 Monate +1

    Everything on the athlean x channel is in 5s because that’s his body fast percentage

  • Sara Firenze
    Sara Firenze Vor 2 Monate

    Such a kind eyes

  • Vic da G
    Vic da G Vor 2 Monate

    I can see your camera

  • Elliot Jeter
    Elliot Jeter Vor 2 Monate

    Keep Jesse and his intros!

  • TheTRAINOR11
    TheTRAINOR11 Vor 3 Monate

    Good info and presentation

  • Jason Hammond
    Jason Hammond Vor 3 Monate

    Go to Target not Walmart! I believe this is the first time I have ever disliked something you’ve said Big dog

    • Jason Hammond
      Jason Hammond Vor 3 Monate

      Still loved the video and gave it a thumbs up fyi

  • Aditya Shekhar
    Aditya Shekhar Vor 3 Monate

    we need an intro, in every video!

  • zero cool
    zero cool Vor 3 Monate

    Jeff is like a human anatomy chart.

  • Gc Ra
    Gc Ra Vor 3 Monate

    Why do you need jesse to show the mistakes, Jeff? You could show both the correct and incorrect versions.

  • Joel Reis
    Joel Reis Vor 3 Monate

    Holy crap. I think i got 5 out of 5 wrong. Gonna try this tomorrow and will probably do it for half the time i usually do.

  • Pocco 0eod
    Pocco 0eod Vor 3 Monate

    We want this video is spanish 🙏.

  • Pocco 0eod
    Pocco 0eod Vor 3 Monate

    Queremos este video en español 🙏.

  • Zack Tu Nan Zing Hang
    Zack Tu Nan Zing Hang Vor 3 Monate +1

    I snapped my neck using this just this evening. Now I'm in the hospital. I rolled too far, couldn't pull the wheel back and injured my neck. 😤😤😤

  • Ty-adi-mundi
    Ty-adi-mundi Vor 3 Monate

    You want me doing the things wrong again? lol

  • James Woodall
    James Woodall Vor 3 Monate

    Perfect timing for me. This is my newest challenge. And I'm doing it all wrong. But toomorrow will start a new day. Thought it was very hard doing it the wrong way. Will do extra early so noone will se me.

  • Malandvula Machawe
    Malandvula Machawe Vor 3 Monate

    Oh dude tou your balls are red!

  • ZurkElite
    ZurkElite Vor 3 Monate

    needs more lasers!!!!

  • wbeaureg
    wbeaureg Vor 3 Monate

    I buy Jessie’s programs in part to fund and pay back for these free training videos. Nothing else I’ve seen comes close to comparing to the value of these videos and programs. Thank you, Jessie!

  • Lakshay Kasana
    Lakshay Kasana Vor 3 Monate

    Dude there were just too much lasers

  • christian sinco
    christian sinco Vor 4 Monate +8

    Awesome tips, I already noticed the improvements on my first try. Went from doing 15 easily to 6 dying :)

  • Ichigo13500
    Ichigo13500 Vor 4 Monate

    This was a great video, really helpful, could've used more lasers though.

  • bodyworks20102014
    bodyworks20102014 Vor 4 Monate

    Just a point to think about, have you ever heard it's never good to use an absolute such as never or no one. I've been doing this AB wheel exercise for getting close to 40 years now. I do them correctly, and I do them almost every day. And I do a set of 25 on my toes full body extension and contraction immediately drop to my knees and do a hundred and seventy-five continuous, correctly, all in a little over eight minutes on average. Unique elected to add the important point that you should be concentrating on where the contraction is mentally concentrating. Also, you neglected to add that slow smooth rollout and just as slow contraction optimizes the exercise efficacy and efficiency.

  • EZMoney
    EZMoney Vor 4 Monate

    Man this guy is the best honestly

  • Satyam
    Satyam Vor 4 Monate

    When i do this exercise, my lower back is coming into play while coming up. I have tried to not use my lower back but nothing is helping. Can anyone please suggest how can i minimize the role of lower back.

  • RB 23
    RB 23 Vor 4 Monate

    instructions unclear. it lead me to face pulls

  • viresh sengar
    viresh sengar Vor 4 Monate

    thanks for this tutorial brother

  • Hey! It's Me!
    Hey! It's Me! Vor 4 Monate

    Jeez haven't watched Athlean X in about a year! I thought Jesse would be big by now, he's the ultimate hardgainer, even worse than me.

  • RC
    RC Vor 4 Monate

    If your ass crosses that imaginary line, then your ass is in trouble ...hahahahaha....legend!

  • Ms. Ender Mage
    Ms. Ender Mage Vor 4 Monate

    Thank you

  • sargent Sue
    sargent Sue Vor 4 Monate

    Jessie’s intro’s are 🔥

  • BlackHeart Gaming
    BlackHeart Gaming Vor 4 Monate

    i made a big mistake by expanding my stomach all the way out first time using one

  • Brandon Cisneros
    Brandon Cisneros Vor 4 Monate

    0:24