라이브러리로시작 
끝 
운동 라이브러리
Wheel Rollerout
A kneeling ab wheel rollout that trains the abs isometrically to resist spinal extension while the arms travel overhead, one of the hardest bodyweight core exercises.
복근AB 롤러Anti-extension
주동근
복직근
협응근
복사근광배근삼두고관절 굴곡근
장비
AB 롤러
패턴
Anti-extension
준비 자세
- 01Kneel on a mat with the ab wheel on the floor under the shoulders.
- 02Grip the handles with straight arms and wrists neutral.
- 03Tuck the pelvis slightly and brace the abs hard before moving.
- 04Set the hips just in front of the knees, not sitting back on the heels.
수행
- 01Roll the wheel forward, letting the arms travel overhead as the body lengthens.
- 02Extend only as far as you can keep the lower back from arching.
- 03Pause briefly at your end range with the abs fully tensioned.
- 04Pull the wheel back by driving the ribs down and the hips back to the start.
체크포인트
- -The lower back never sags into extension at any point in the rep.
- -The pelvic tuck set at the start is maintained throughout.
- -Hips and shoulders travel forward together, not hips lagging behind.
- -Arms stay straight; the wheel is not pulled back by bending the elbows.
흔한 실수
- -Letting the hips sag and the lumbar spine hyperextend at full reach.
- -Breaking at the hips first so the abs never load fully.
- -Rolling out farther than you can return from, then collapsing.
- -Holding the breath and losing brace mid-rep.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 10 reps to a range you fully control.
- -Progress range gradually toward a longer reach; standing rollouts are the long-term progression.
- -If full reps are not there yet, use band assistance or roll into a wall as a range limiter.