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Also known as: One-arm rings rollout, One-arm ab wheel.

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Technique

  1. Place a Barbell on the ground, with a plate attached on each side.
  2. Start from a Pike position with one hand on the Barbell.
  3. Slowly slide forward until your body is parallel to the ground, but still in a slightly Hollow body position.
  4. Pull yourself back up to the starting position.

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Form tips

  • Keep the Abs engaged at all times, with a posterior Pelvic tilt.
  • Aim to keep the arm and legs straight.
Logging: Repetitions done on one side.
Risks
  • This can put a lot of strain on your shoulders. Progress slowly to this level of difficulty.
  • Do not let your back arch.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Chest
  • Back

Secondary

  • Hip adductors
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major

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Equipment

Barbell
Barbell

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Appears in

Joint movements
Trunkflexion
Shoulderextension forward
Hipflexion
trains stretches

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Regressions

e017

Rings rollout

Advanced
e12m

Barbell ab rollout

Elite
e129

Ab rollout pushup

Elite
e1ad

Ab wheel rollout

Elite
e1ab

Knees ab wheel rollout

Advanced
e1ac

Straddle ab wheel rollout

Advanced
e05d

Incline rings rollout

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.