Own Every Range
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VIDEO DEMO

Long-range kneeling rollout

Progression of Ab Wheel Rollout

YouTube · Alex CrockfordHow To Ab Rollout! Progressions for Beginner & AdvancedWatch the demonstration

PROGRESSION · HOW TO DO IT

Long-range kneeling rollout

These steps are written specifically for the Long-range kneeling rollout. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Long-range kneeling rollout. Kneel on a pad with the wheel under the shoulders, glutes lightly squeezed, and ribs tucked.

  2. 02
    Move the pattern

    Roll forward by moving shoulders and hips together while the trunk stays braced.

  3. 03
    Match the demand

    The added range is the progression; do not also chase more load or speed.

  4. 04
    Finish with control

    Turn around before the low back sags, then pull the wheel back under the shoulders without sitting back first. Turn around before the low back takes over.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

TRUNK & SPINE / 62

Long rangeLong range

Long-range kneeling rollout

Sets: 3–4 · Reps: 5–10 controlled

Long-range kneeling rollout is a progression of Ab Wheel Rollout. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

As the wheel travels away, the arms and hips open while the abdominals resist being pulled into an uncontrolled arch. More distance is only useful when the same trunk position comes back with you.