Standing Wheel Rollerout

Setup

1. 01Stand with feet hip width apart and the wheel on the floor in front of you.
2. 02Hinge down and grip the wheel handles with straight arms.
3. 03Brace hard and tuck the pelvis slightly before moving.
4. 04Start with most of your weight over the wheel, hips high.

Execution

1. 01Roll the wheel forward, letting the hips lower as the body lengthens.
2. 02Extend as far as you can while keeping the lower back from sagging.
3. 03Pause at your end range with the trunk rigid.
4. 04Pull the wheel back toward the feet by driving the hips up and the lats down.

Checkpoints

• -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.

Common mistakes

• -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.