Cable Assisted Wheel Rollout

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Cable Assisted Wheel Rollout

Instructions

Preparation

With ab wheel attached to cable via double looped strap attachment, straddle cable facing away from low pulley. Kneel with both knees on mat. Grasp handles on wheel to each side with overhand grip. Position wheel near front of knees and lean over wheel with arms extended downward, supporting upper body.

Execution

With arms straight, roll wheel out as far as possible. Lower body gently to floor extending arms forward. Raise body back up by flexing hips and pulling arms back to original position. Return until hips are extended. Repeat.

Comments

Keep elbows straight or nearly straight throughout exercise. Exercise can be performed without assistance. Rectus Abdominis and Obliques practically contract isometrically since little waist flexion occurs under resistance. With no waist flexion, Rectus Abdominis and External Oblique act to stabilize pelvis and waist during hip flexion. See target muscle of rollout question. Also see Spot Reduction Myth and Lower Ab Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Dynamic Stabilizers

Antagonist Stabilizers

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