AB WHEEL ROLLOUT
Ab wheel rollout from knees or standing. Significant anterior core demand.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Kneel on the floor holding the ab wheel with both hands.
- 2
Roll the wheel forward, extending the body toward the floor.
- 3
Maintain a neutral spine — do not let the lower back arch.
- 4
Roll out as far as you can control, then pull back to the start.
- 5
The core must resist extension throughout.
THE STANDARD
Lower back must not arch. Controlled rollout and return. Full extension only when core strength allows.
COACHING CUES
COMMON MISTAKES
Lower back arching — the core is not strong enough for full extension yet.
Using momentum on the return — pull back with the core.
Going too far too soon — build range of motion progressively.
SCALING / SUBSTITUTIONS
Reduce the range of motion.
Plank to build the core stability required for the rollout.
Standing rollout is an advanced progression.
300WOD APPLICATION
The ab wheel rollout appears at Elite Standard as a core strength movement.