Saturday, December 18, 2010

Core Exercise Progression- Rollouts

Trainers and strength coaches always get asked what should they do for their abs or core. One of my favorites is a rollout. A rollout works the anterior core, AKA the abs you see (or want to see) in the mirror. It also targets them without flexing at your spine, which can lead to low back pain and dysfunction.

I want to give you a proper progression to work from. If you haven't done these before, PLEASE don't jump to the hardest variation. Just because you can rep out 60 sit ups in a minute doesn't mean you will be good at these. This challenges your body to resist extension and maintain body control which is a completely different movement than traditional core work.

Progression #1- Rollouts with a physioball

This step is critical! Most people jump to the ab wheel and just aren't strong enough yet. Try a big physioball then work your way down to the smaller one. Sets of 8-12 should be fine.

Progression #2- Ab dolly roll outs

Try your elbows first because the level arm is much shorter making an easier transition to the ab wheel.

Progression #3- The Ab wheel (got a bad rep because people didn't do progressions 1 and 2)

Make sure you are not letting your low back or hips sag! Keep your stomach and glutes tight. Try and get up to sets of 12 touching your nose to the ground


Progression #4- Unilateral Rollouts with ab wheel or valslides(furniture movers)
The first video is a guy I trade ideas with in Boston, Ben Bruno, doing them with Valslides on turf with 80lbs weight vest (he's freakin' strong!) You also get a one arm push up and some anti-rotation work.

Here is another great version from a couple guys with a hand wheel.

(just don't do this in a spandex suit please)

Last one is one I was messing with with medicine balls. Its very challenging and demands a lot of your core and arms.

Remember start with the beginning and don't jump progressions until you have earned the right to. If not it can lead to injury but give them a try and let me know how it goes!!!!

No comments:

Post a Comment