Weighted Ab Wheel

Technique

How to perform Weighted Ab Wheel

1. Kneel behind the ab wheel with a securely fitted weighted vest or a weight plate positioned stably on your back before you take the handles.
2. Grip both handles with the wheel below your shoulders and your elbows straight.
3. Brace your trunk and keep your pelvis controlled as you roll the wheel forward.
4. Let the shoulders and hips open only as far as you can control without your lower back sagging or the added load shifting.
5. Pull the wheel back beneath your shoulders while maintaining the trunk brace rather than sitting your hips back first.
6. Reset the starting position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.