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Video instructions and help with filling out and completing Can 8850 Form Targeted

Instructions and Help about Can 8850 Form Targeted

What's up guys jeff cavaliere athleanx.com today I want to talk to you all about the AB wheel rollout and more specifically how to nail it every single time because if you don't this exercise does not belong in your ab training routine for two reasons because at best you're looking at a major waste of time and at worst you're looking at an exercise that can actually cause damage to your lower back but if you do get it right it's a great exercise that belongs in your training routine so here's what you want to do you want to focus on three separate areas one is the setup the second part is the execution and the third part is pulling the wheel back to you those are the three areas obviously every exercise is made up of those three components but in this case people tend to screw up in those three areas so we want to cover all of them so when you're getting set up for the exercise the first thing you want to do is focus on the position of your back and your hips and the key here is that you don't want to follow some advice when people tell you to flatten everything out in one straight line because what you're doing here is you're immediately taking this exercise and making it solely one thing and that is for as least as far as the ABS are concerned and that is an anti extension move and while that is a tremendous component of this exercise it's not the only one so when you get into this position here and then you roll out which is what people will advise you to do they're basically letting the lats do all the work while this could be a great lap builder especially if you don't have weighted options at home that's not the focus of the move we're not doing straight arm push downs here to build our last what we're trying to do is develop the strength in our core and we know that one of the functions of the core is to flex the spine but it doesn't mean we have to get an over flexion of the lumbar spine so watch what I'll do instead I'll do more of a cat and camel here right where I'm pulling up tucking the upper abs up into my chest that's the feeling I want to have and I'm not rounding out the lower back excessively here okay all I've done is bring it more into a neutral position from an anterior tilt so now when I'm in this position I want to keep it there so now we go right into the second part and that is the roll out now the roll out what we're focusing on here is to go out only as far as you can handle because the main goal here now is to maintain that tightened core prevent a quick fast over extension of the spine because that's when we start to do damage to the lumbar spine so when we go out we go out only as far as we can handle beginners might only go out as far as I'm showing you here where it's the more advanced you can go all the way out as a matter of fact you can even hold it for a short period of time when you're out there and then come back so you go out as far as you can handle but the key point is to make sure that at no point do your abs give out and your low back cave-in you want to keep that nice and tight throughout so now here's the key for me when you're coming back in what is initiating the pulling if you're letting your hips do the work you're ruining all the good work you established to this point and that's what a lot of people do and people will say I'll do hundreds of ab rollouts not if you're doing them right if you go out and your first move is to pull your hips back so that you're getting a lot of hip flexion to drive the wheel back in then you're not doing it right it's a matter of fact you're kind of taken away almost half the exercise as if the same thing is if you just drop the weights down on a curl and never lifting them what you want to do here is never let the hips lead the way make the wheel and the hips move together now you can test yourself and there's a great way to make sure you're doing this right watch here what I do I back myself up against the bench and I start by having my butt in contact with the bench as I sit back and then I roll out now if my butt makes any contact with the bench on the way back in I didn't do that rep correctly I let my hips dominate and I let it lead the way and we already know that hip flexors are over dominant and a lot of AB movements here this would be just another example of that if we allowed it to happen so instead now when I get away from the bench what you're focusing on here is I get all the way out there and then I initiate the contraction in the ABS and I pull back in with the wheel and the hips moving together in sync and you'll see here that when I get to the top my butt is no further back than it was when I started and that is a properly executed ab will roll out and that's what you should be focused on every single time and guys it rolls over to all of our ab training it's not just trying to crank out reps I.

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