Posts about Ab wheels
I bought this (img: https://imgur.com/a/C27y13X) ab roller a few weeks back. It has curved handles, which I thought were to provide extra support for beginners (i.e. me).
I've used them about a dozen times so far, and after 5 reps, I cease feeling a workout in my abs and instead feel a workout in my shoulders, triceps and back. Additionally, I get a sharp discomfort in my left shoulder (I've had shoulder instability, or loose shoulder ligaments, since I was a child, to the point where I can pop them in and out) which cause me to be unable to get full extension on the roller, or go for more than 7 consecutive reps.
Initially I thought it was a matter of bad form. I attempted to follow numerous tutorials and guides, from going shallower at first to progressively deeper, maintaining a straight back, keeping core engaged, etc; no dice. No matter the form, the aforementioned problems persist.
I would really like to continue working on the ab roller, as I know it's a great full-body workout when done right. But I am afraid using this ab roller is exacerbating my loose/atrophied shoulder.
So: I was wondering whether the shape of the ab roller handles has any part in the lack of workout in core/discomfort in shoulder. Would anyone have knowledge of the difference between ab rollers with straight handles vs with curved handles?
TL;DR: Curved handled ab roller causes discomfort in unstable shoulder and doesn't work abs (works shoulder, triceps, back instead). Is this due to the curved handles (and my problem would be solved getting a straight handle ab roller), or am I someone who should abstain from using ab rollers in general, no matter the handle?
Hey everyone.
I’m trying to progress my standing ab wheel roll out as part of the RR’s core triplet, which I train on my off days separate to the main RR. I train using 3 sets of 8-12 reps as advised. I do pallof press and arch body holds for the other exercises.
I started with kneeling ab roll outs and managed to achieve 3x12 full ROM and so moved on to the standing variation some time ago.
I measure my feet from the wall and roll up to the wall to ensure full and consistent reps every time as advised by Fitness FAQs. I progress by a moving my feet further from the wall a little bit every time I hit 3x12 at the current distance.
But it’s getting a lot harder to the point I don’t think I’ll be able to progress much more. It’s not so much my abs that feel like they’re struggling but, well, almost everywhere else.
So I’m wondering if there are any other exercises that I can do that will give me the strength to keep progressing? What are the key muscles used in full ROM standing ab wheel roll out other than the abs/core?
Other info: I can do 3x8@7.5kg pull up, 3x9 ring dip, 3x12@10kg push up, 3x12 inverted row, 3x8 pistol squat, 3x20RDL@25kg
Cheers
TL:DR What other exercises can help support progression towards full Rom standing ab wheel out?