band rollouts are the best abs exercise you're not
doing these are a game changer for core strength let's talk about it
but first support fitness faqs with a thumbs up your help makes a big difference most of you
watching find the kneeling roll out too easy doing high rep sets won't take your strength to the
next level the problem with standing rollouts is they're way too hard sloppy technique or failing
is a struggle we all face band roll outs are an intermediate step between kneeling and standing
correct technique is now possible you can get to work without compromising intensity or safety
bands and roll outs are a match made in heaven with many benefits this movement has an ascending
strength curve meaning difficulty increases towards the end as you can see the band suits the
muscular tension our core must generate as we roll out this accommodating assistance is a perfect
setup for everyone watching beginner to advanced i'm a major proponent of exercise which have a
long term progression capacity band rollouts are simple and linear there's no guessing the gains
with everything equal a lighter band reflects an improvement in core strength the main advantage of
rollouts is they're fun because we're moving dynamically through range we're distracted
from the suffering what's the secret to success enjoying the process by making course something
that you actually look forward to there's no doubt in my mind you're going to grow if we
contrast this with static exercises the difference is night and day this type of training is boring
by comparison being stationary and working against the clock just isn't as fun besides isometrics
have less application to our full range compound exercises with band roll outs we're strengthening
trunk stability as we integrate the entire body from head to toe as you can see the ab
roller targets a wide range of muscle groups the primary areas worked are the core set muscles
surrounding the trunk from front to back we're also involving some ancillary muscles of the upper
and lower body as well why should you respect rollouts anti-extension strength my friend the
main function of our core muscles is to stabilize our spine during regular training basically your
core works to prevent the lower back from arching into extension therefore it's logical that our ab
exercises make us resilient in this respect with ab rollouts say goodbye to banana back and hello
to a robust core rollouts can also be useful for ab hypertrophy our core muscles are heavily
challenged as they stretch towards the end range we know plenty of muscle damage occurs
during eccentrics which can be a proxy for muscle gain the result is doms and bigger ab muscles
self-awareness is key for avoiding injury and gaining strength follow these principles create
a hollow body and maintain this posture during the rollout do this by squeezing your glute muscles
and abs breathing is simple inhale at the start hold your breath during the roll out exhale when
rolling back in this fel salva maneuver increases intra-abdominal tension holding our breath during
roll outs engages the abs which increases stability and also strength it's recommended
to keep the arms straight during the rollout this prioritizes the trunk muscles and guarantees form
is reliable and repeatable lower back extension is the biggest mistake if this happens reduce your
range of motion or use a thicker band but daniel my shoulders hurt don't worry mate i got you
barbell roll outs are an excellent variation the wider grip is much more gentle on the shoulders
overhead impingement won't be a concern take advantage of the pain-free gains in closing
always use the largest range of motion you can manage with a hollow body a controlled tempo is
ideal for building strength and size in the abs the 6 to 15 rep range is my preferred intensity
without suffering technique problems make your rollouts harder with a thinner band and lower
anchor height band rollouts are going to help you unlock a bulletproof call have fun legends