The ultimate test of a bulletproof, braced core.
Keep your hips tucked and core tight so your lower back never sags.
The ab wheel rollout trains your core to resist extension, fighting to hold your spine in a straight line as the wheel pulls your body long. The farther you roll, the harsher the lever gets, so the abs work hardest at full stretch, a position crunches never touch. It's a small piece of kit that builds the kind of braced, rigid midsection that carries over to every heavy lift.
Your hips are sagging and your spine is arching as you extend. Tuck your hips, shorten the rollout to a range you can hold rigid, and ease off until the abs, not the back, end the set.
Shorten the range. Roll out only as far as you can control, even if that's halfway, or roll toward a wall that stops the wheel early. Add distance as you get stronger.
They're the elite version, with a far longer lever than kneeling. Earn them by owning full-range kneeling rollouts with a flat body line first, most lifters never need to go past that.
