In this post I wanted to introduce or re-introduce you to a super cheap and effective way to train your core, arms, and back.
Most people know about Ab Wheel Rollers. They cost between $10-15 and they are awesome for improving core strength and arm strength. Check out the video below for demonstrations:
I am not that good at the roll outs. Like all things, there are no limits. Check out the video below for insane roll out variations!
Not Just For The Abs
It’s called an ‘ab wheel roller”, but it’s not just for the abdominal muscles. If you have ever tried it you know how hard it is to do correctly.
Everything is being worked from the muscles keeping your wrists straight, up your arms biceps, triceps, your back: lats, lower back. Everything around the core is fighting to keep stable.
I did a photo shoot for an ab wheel company. They erased my tattoos which was pretty cool.
This is truly an awesome and cheap piece of equipment to have around the house.
How to Start
Start from your knees and try to roll out a few inches. If that is easy then roll out a bit further. Keep going until you can go all the way.
If you can’t go all the way yet, don’t worry – it takes a few weeks to a few months. Just keep doing sets of 5-10 repetitions of going as far as you can.
Once you can go all the way and you can do 20+ reps then you can start to work on the standing position.
For most of my personal training clients the kneeling position is enough to challenge them for months.
Which Type to Get
I have had a lot of different types and some are definitely better than others. More expensive does not necessarily mean better.
You are better off with a simple device that will work for a long time. Don’t get the big clunky wheels.
Here’s a good example:
I have never had a problem with the above design. They last a super long time. I see them in gyms and lots of people use them and they are good.
Here’s an example of what NOT to get:
I do NOT recommend this expensive clunky roller.
You don’t need to pay $30 for that thing. Also it feels weird when you try it. It slows down and helps you a bit as you roll out. Which defeats the purpose of the movement – getting strong.
Conclusion
It’s a cheap piece of equipment that works. It will make your upper body very strong. For best results just keep it in your house and do a few sets every day.
If you have any questions about the ab wheel please let me know in the comments section.
Take care,
Mike