March 2011 – An updated ramp tutorial is available here
Standing rollouts with an abdominal wheel have been discussed on this blog before. Several progressions have also been demonstrated. One such progression involved the use of a ramp. Rollouts with an elevated ramp reduce difficulty of the exercise.
It’s been a few years since I first demonstrated a ramp rollout (seen within this video). One limitation of the ramp seen in that old video was the inability to adjust its height. Several readers expressed interest in elevating the ramp higher to reduce difficulty (initially). Fortunately, it is quite easy to build an inexpensive ramp that can be easily adjusted.
The ramp below was built from 2×4’s. There are six 2×4’s across. I’ve also added carpet to the ramp so it can be used with the furniture glide pads that were demonstrated before (see here). The glide pads do not slide on the rubber matted floor. The carpet ramp allows me to use these gliders inside the gym for a variety of exercises.
The ramp’s height is easily adjusted. I have 2×4’s secured to the wall at various heights. The ramp rests easily atop. I then place a dumbbell at the end of the ramp to prevent any accidental sliding.
The ramp stores easily against the wall. It doesn’t take up any room in the gym when not in use.
A video demonstration of the ramp can be seen below.