{"id":15858,"date":"2026-05-22T20:16:36","date_gmt":"2026-05-22T13:16:36","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15858"},"modified":"2026-05-22T20:16:36","modified_gmt":"2026-05-22T13:16:36","slug":"ab-rollouts-how-to-perform-them-well-and-two-variations-1-entry-level-1-john-wick-level-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15858","title":{"rendered":"Ab Rollouts: How to Perform Them Well and Two Variations: 1 Entry Level, 1 John Wick Level \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Ab wheel rollouts are a common choice for those looking to work their (anterior) core muscles. The main objective of the exercise of course is to <del>make you hate life<\/del> resist too much extension of the lower back.<\/p>\n<p>In short: It can be considered a (mostly) anti-extension exercise.<\/p>\n<p>Today I wanted to quickly share two different variations:<\/p>\n<ul>\n<li>One entry level (that pretty much anyone can perform, and serves as a nice starting point for most trainees).<\/li>\n<li>One John Wick level (that pretty much only world class assassins can pull off).<\/li>\n<\/ul>\n<p>Let\u2019s go!<\/p>\n<h2>But First (the kinda boring stuff)<\/h2>\n<p>I\u2019d be remiss not to at least go into <em>some<\/em> detail on proper set-up and technique of a standard ab wheel rollout. There\u2019s no need to go about re-inventing the wheel (\ud83d\udc48 ha, I love puns) here or provide a dissertation. It\u2019s an ab rollout not nuclear physics.<\/p>\n<p>That said, in terms of general set-up and execution I do find most people set up the wrong way. More often than not I find many people set up with an aggressive arch in their lower back, and as they descend\/extend toward the floor, the lower back arches even more.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-05-22-at-8.26.25-AM-963x1024.png\" alt=\"\" width=\"387\" height=\"412\"\/><\/p>\n<p style=\"text-align: center;\">Ouch. My eyes are bleeding.<\/p>\n<p>This is not ideal for two main reasons:<\/p>\n<p>1\ufe0f\u20e3 This position places the abdominals in an already stretched position to begin with; which basically defeats the purpose of the exercise.<\/p>\n<p>2\ufe0f\u20e3 The lower back is then like \u201ctha fuck!?\u201d <br \/>\ud83d\udc46<br \/>The goal is to feel the exercise in abs, not the lower back.<\/p>\n<p>My preference is to start people with a slightly flexed lower back to begin with. Think: \u201cbelt buckle toward your chin.\u201d \ud83d\udc48 this puts your pelvis in more posterior tilt. This way, as they lower closer to the floor, their lower back ends up in a more \u201cneutral\u201d position rather than overly extended (arched).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-05-22-at-8.32.52-AM.png\" alt=\"\" width=\"579\" height=\"281\"\/><\/p>\n<p style=\"text-align: center;\">Starting point.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-05-22-at-8.33.10-AM.png\" alt=\"\" width=\"692\" height=\"252\"\/><\/p>\n<p style=\"text-align: center;\">End point: \u201cNeutral\u201d spine position.,<\/p>\n<p style=\"text-align: left;\">I hope that helps.<\/p>\n<h3>Two Variations<\/h3>\n<p>All that said, performing a rollout on the floor can still be a rather aggressive choice for many people to start off with. Most lack the requisite strength\/stability to get remotely close to the floor which can be deflating. I don\u2019t know about you, but I\u2019d rather try my best to demonstrate as much success as possible to a new client rather than make him\/her feel like something is too challenging or out of reach.<\/p>\n<p>Or, worse case: Painful.<\/p>\n<p>To that point, I came up with the following regression that I feel works really well:<\/p>\n<h3>Incline Rollout<\/h3>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com - Incline Ab Wheel Rollout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fQXHa6EnjHc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>These are a great entry point for people just starting out with rollouts as the inclination helps to keep them from \u201cfalling\u201d into their lower back excessively.<\/p>\n<p>For those of you looking for something a bit more challenging I offer this:<\/p>\n<h3>Anchored Rollouts<\/h3>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com - Anchored Ab Wheel Rollout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tlFeMjGvTpU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>Giving credit where it\u2019s due:<\/strong> I originally got this one from strength coach <a href=\"https:\/\/www.instagram.com\/peddie_strong\/\" target=\"_blank\" rel=\"noopener\"><strong>Mike Volkmar<\/strong><\/a> and upon seeing it for the first time was like 1) this is awesome and 2) I\u2019m an asshat for never thinking of this myself.<\/p>\n<p>As he points out, anchoring the ankles against the band activates the hamstrings, turning off the hip flexors.<\/p>\n<p>As a result, climate change is resolved!<\/p>\n<p>YAY. WE DID IT EVERYONE. Congrats.<\/p>\n<p>(In all seriousness, give these two variations a try and let me know what you think).<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/05\/two-ab-wheel-rollout-variations-1-entry-level-1-john-wick-level\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ab wheel rollouts are a common choice for those looking to work their (anterior) core muscles. The main objective of the exercise of course is to make you hate life resist too much extension of the lower back. In short: It can be considered a (mostly) anti-extension exercise. Today I wanted to quickly share two &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15858","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15858","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15858"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15858\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}