As a big believer in consistency, it is always nice to hear others share similar thoughts. One example that was recently passed along to me can be seen through the videos below. What you’ll see within is a man that has trained for thirty years who performs standing rollouts with ease. He also shares a few thoughts about another rollout variation that is a favorite of mine as well.
Standing Ab Wheel Rollouts
The gentleman seen below speaks Russian in each of the videos. Fortunately, a friend of mine was kind enough to translate the clips for me. In the first video, the man begins by discussing ab rollouts from the knees. Following a brief demonstration, he proceeds to discuss standing rollouts. He demonstrates full rollouts at approximately the 35 second mark.
Afterward, he mentions that he prefers another variation. That variation eliminates the ability to relax after each repetition. Rather than returning to the standing position, he remains horizontal throughout the set. In doing so, he’s able to maintain tension from start to finish. He demonstrates this exercise at approximately the 1:45 mark.
Another demonstration can be seen below. This time the man adds a 20 kilogram weight to his back. Before performing the exercise however, he mentions that any exercise can be dangerous, but it’s possible to progress gradually. He continues to state that he has been exercising for thirty years. He also mentions that if he becomes bored with a particular movement, he will mix in some variety.
It is certainly inspiring to see this man demonstrate such strength. It’s also great to see such a powerful example of consistency. I’m sure we’ve all known someone who has tried every ab device known to man, yet would break in half if he attempted the rollouts seen above. Clearly, less can be more when you work hard and remain consistent with those movements that offer the greatest return.
Additional Options
While I enjoy the variations seen above, I also enjoy adding a pushup (or pushups) to the exercise. The pushup/rollout combination targets the upper body as well. A single wheel also adds instability to the pushup, so the core remains challenged throughout.
A brief demonstration can be seen below.
In addition, if full rollouts are beyond your ability, you can alternate between kneeling rollouts and full pushups. For example, perform 3 kneeling rollouts before transitioning to three full pushups with your hands on the wheel. Continue back and forth in this fashion. It won’t take long for the upper body and core to be equally challenged.
Furthermore, if you don’t have a wheel, there are still options available for you. A few can be seen in the video below. A wooden dolly can also be used.
Final Thoughts
As discussed recently, there are plenty of ways to include subtle forms of variety. Clearly, the Russian man above has been consistent with the wheel. That type of strength isn’t developed overnight, nor is it developed by constantly hopping from one program to the next. It’s only developed through hard work and consistency over many years.
There are plenty of young readers who visit the site who can learn from his example. As mentioned before, less can be more. Don’t spread yourself too thin by trying to perform every exercise known to man. Plenty can be accomplished with a small number of quality movements. And if or when variety is needed, seek out subtle forms first, rather than constantly looking to reinvent the wheel.
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“Growing old is a bad habit which a busy man has no time to form.” – Andre Maurois
thanks i will try some of these i do the kneeing one now
Ab wheel is great, but I would urge all who luv this 2 consider the LifelineUSA Power Wheel. With this u can also attach the wheel 2 ur feet 4 even greater variety & effect. From great 2 awesome, imo
Inexpensive furniture sliders can also be added to the feet and allow for countless variations.
Here’s one example:
https://www.instagram.com/p/57cNU7Gsae/?taken-by=rosstraining
Or you can add weight:
https://www.instagram.com/p/7vRP4emsax/?taken-by=rosstraining
Countless other options as well (and a 4-pack can be purchased for around $10)
Hi, I’ve been exactly the type mentioned above, hopping across a lot of exercises, but then I got injured (not during exercising) and I can’t do squats and deadlifts and he like (my favorites actually), so I’m looking for some effective exercises to do which don’t invove much knee bending and which don’t put a lot of strain on hamstrings. I’m doing a lot of push-ups now and also plank and I think I might incorporate either this or TRX, what do you think? Do you have any ideas of exercises for glutes and legs that wouldn’t include the movements above and which would be effective in building muscles? I found only hip thrusts which I can perform, but maybe you’ll know some others too 🙂
Thanks! 🙂
@Christine – Shoot me an email if you like with more specifics regarding the extent of your injury. It’s difficult to provide recommendations without knowing more about the injury/limitations that may currently exist.
I have never achieved a full standing roll out but with constant effort I believe I will.
Thanks for the added inspiration.
Seeing stuff like this just makes me realize how weak my core really is. I can’t even do the kneeling ab wheel roll outs without hurting my back because my abs are too weak! It’s all leg raises and crunches for me for now.
This is a very specific exercise. It engages the deep muscles so you can do even 100 crunches but when you donot train the deep muscle you will have problems with that
60 years old and sport in a 6 pack. love my ab wheel!
Never thought that the AB Wheel can be a great exercising tool. I had one and used it for a week. Ultimately I lend it to my roommate in collage who used it every morning. He was a fitness freak and never started his day without exercising. He was so obsessed with exercising, that now he works as a gym instructor in LA. He always told me how beneficial the AB Wheel was and now I am truly amazed by its power.