Band Assisted Wheel Rollerout

준비 자세

1. 01Anchor a band at floor level behind you and loop it around your hips or a belt.
2. 02Kneel on a pad far enough forward that the band is taut at the start.
3. 03Grip the ab wheel handles under the shoulders.
4. 04Tuck the pelvis and brace so the lower back cannot sag.

수행

1. 01Roll the wheel forward, letting the arms travel overhead as the body lengthens.
2. 02Go as far as you can while keeping the hips and ribs locked together.
3. 03The band tension peaks at full extension and helps start the return.
4. 04Pull back through the abs and lats to the start position.

체크포인트

• -The lower back never arches at any point in the rollout.
• -Hips travel forward with the shoulders, not left behind in a hinge.
• -The band assists the return but the abs still do the work.
• -The wheel tracks straight without wobbling sideways.

흔한 실수

• -Letting the hips sag and the lumbar spine extend at the far position.
• -Breaking at the hips so the movement becomes an arm reach.
• -Using a band so heavy it yanks you back and removes the training effect.
• -Rolling out farther than the brace can hold.