라이브러리로시작 
끝 
운동 라이브러리
Standing Wheel Rollerout
The hardest ab wheel progression, rolling out from the feet instead of the knees to maximally challenge anti-extension strength.
복근AB 롤러Anti-extension
주동근
복직근
협응근
복사근광배근고관절 굴곡근복횡근
장비
AB 롤러
패턴
Anti-extension
준비 자세
- 01Stand with feet hip width apart and the wheel on the floor in front of you.
- 02Hinge down and grip the wheel handles with straight arms.
- 03Brace hard and tuck the pelvis slightly before moving.
- 04Start with most of your weight over the wheel, hips high.
수행
- 01Roll the wheel forward, letting the hips lower as the body lengthens.
- 02Extend as far as you can while keeping the lower back from sagging.
- 03Pause at your end range with the trunk rigid.
- 04Pull the wheel back toward the feet by driving the hips up and the lats down.
체크포인트
- -The lower back never falls into an arch at the long position.
- -The pelvis stays tucked and ribs stay down throughout.
- -Arms stay straight; the pull-back comes from abs and lats.
- -The rollout only travels as far as you can reverse cleanly.
흔한 실수
- -Attempting full standing rollouts before owning kneeling ones.
- -Letting the hips sag and the lumbar spine hyperextend.
- -Bending the elbows to muscle the wheel back.
- -Piking the hips early instead of finishing the rollout range.
프로그래밍 노트
- -Use 2 to 4 sets of 3 to 8 reps; quality over volume.
- -Prerequisite: 15 or more perfect kneeling rollouts to full extension.
- -Roll toward a wall as a range limiter while building toward full depth.