The ab rollout is the crème de la crème of core training because it trains the core to do specifically what it is designed to do: stabilize the spine while the outer extremities (in this case, the arms) are in motion.
The ab rollout is an anti-extension exercise. Basically, your core is working hard to stabilize your lower back and stop it from hyperextending.
The further your arms stretch out, the more demand is placed on your core to stabilize your torso.
And the rollout comes with it’s share of variations to keep your core training way more fun and motivating than planks ever could.
Here are three advanced ab rollout progressions for you try.
1. OVERHEAD PRESS/AB ROLLOUT
Ouch. Tread carefully with this fucker here.
The key is to get your body as parallel with the floor as possible.
As you press overhead, the resistance becomes greater as the band tension lengthens.
And you’ll need to use a band for this one to help you roll the barbell back.
Extremely demanding on the core and just an overall fun movement to play around with (depending on how sick and twisted your definition of fun is).
2. LATERAL LANDMINE ROLLOUT
If you’ve had trouble engaging your pecs during bench presses or fly’s, look no further.
This will light your chesticles the fuck up.
And not is this rollout an anti-extension movement, it’s also an anti-rotation exercise given the lateral bar path.
So your chest, obliques, and basically everything else is going to be working it’s ass during these sets.
3. BANDED AB ROLLOUT
Well…you can probably tell this one’s a pain since my head is matching the colour of the band I’m using.
Ab rollouts suck enough as it is. Add a band into the mix and…they suck a lot more.
Tread with caution.