Ab Wheel Rollout for BJJ
The ab wheel rollout is an advanced anti-extension core exercise that challenges the anterior core through a long lever arm. Rolling out and returning builds exceptional core strength through the full range of extension. This exercise develops the core rigidity needed to prevent being flattened from top positions.
✓ Step-by-Step Instructions
- 1 Kneel on the floor holding an ab wheel with both hands.
- 2 Position the wheel directly below your shoulders.
- 3 Brace your core and squeeze your glutes.
- 4 Slowly roll the wheel forward, extending your body.
- 5 Go as far forward as you can while maintaining core tension.
- 6 Pull the wheel back by contracting your abs.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the anti-extension core strength that prevents being flattened out during guard passing and top control. The rolling pattern also strengthens the lats in the extended position used for framing.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Lower back sagging during the rollout
- ⚠ Not going far enough forward
- ⚠ Using hip flexors to pull back instead of abs
- ⚠ Holding breath throughout
🔄 Variations
- → Standing ab wheel rollout
- → Single-arm rollout
- → Barbell rollout
- → Stability ball rollout
Track Your Ab Wheel Rollout Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Ab Wheel Rollout help my BJJ game? ▼
Builds the anti-extension core strength that prevents being flattened out during guard passing and top control. The rolling pattern also strengthens the lats in the extended position used for framing.
What equipment do I need for the Ab Wheel Rollout? ▼
You will need: ab wheel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Ab Wheel Rollout? ▼
The Ab Wheel Rollout is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.