When I was told to watch and then do a write up on the power wheel video I put it off because I thought that I already knew what can be done with “the wheel”. Well let me be the one to tell you that there are some great nuggets in this video that most people probably over look.
Here’s a Few Exercises and Tips When Using the Power Wheel
Roll Out
The first way to use it is with the hands. He calls one of his exercises the roll out. You can do that from the wall, 6 inches away from the wall or you can do the 1 yard roll out. Each one gets harder (less stable) the more range of movement you complete with the wheel. Start this by keeping your knees to your head in a straight line with your abs and hamstrings engaged.
To perform the wall roll out place the wheel against the wall, get into the position depicted above and pull the wheel 1 inch out from the wall, then return to the wall. For the 6 inch roll out, start 6 inches from the wall and then roll to the wall and then back to your original position. Same with the yard focusing on core stability the entire time, no body sagging.
Alternating Pause
Another way to add difficulty is to add an alternating pause. Roll six inches forward, hold then straighten one leg then the other. Make sure there is no movement in the hips.
Now we can move to placing the wheel on your feet. The first is the leg curl which is performed while lying on your back. This exercise is great for opening up the hips.
First is just a static hold. Start with your feet in close to your butt. Arms should be in a bent 90° position. Once there drive your triceps into the ground and without moving the wheel bring your hips up by moving your shins forward.
The leg curl is a dynamic movement Leaving your butt on the ground, roll the legs all the way out to straight and then bring them back in.
You can then perorm the same movement raising your butt off the ground anywhere from 1 inch to 6 inches. The higher off the ground, the more difficult to perform. The last leg curl is a higher level dynamic movement, plyo curls are just done at a faster pace.
Push Up Position
Next exercise involves the wheel on your feet while you are in a pushup position. Again stressing the importance of abs and hamstrings tight. There are four basic dynamic moves from this position.
- Knees to Elbows
- Pike
- FWD/BCK Crawl
- Lft/Rt Crawl
First is the knees to elbows exercise which can be performed either by moving straight in or going knee to opposite elbow. The second is the pike up, driving hips up bringing the wheel in close to your hands. Third is crawling forward and backwards. Lastly the forth is crawling left and right going in a circle keeping the wheel in the same place.
* These should only be performed once you are confident with the basic exercises.
The pushup plank rocker is like the name suggests performed in the pushup position. Keep your hands in place with your legs straight, make the wheel move forward and back about 6 inches.
Hand hops make this exercise much more intense. Like a plyo pushup or a bobcat for those of you familiar with Innovative Results terminology. Again moving forward or backwards and side to side. Can also perform the inch worm going from plank to pike position moving hands and feet just one at a time.
Push Up, Knees in/Pike – Adding a pushup to your knees to elbows or pike up exercise makes these exercises significantly harder as well.
Some very advanced moves that are great for wrestlers fighters and football players are the headstands with the wheel, and the somersault as well. Headstands start in the plank position then while bringing the top of your head to the ground swing your legs up in a line perpendicular to the ground. For the somersault start in a plank position flip over and do leg curls the roll back and perform pushups, very tough.
Have fun but maintain alignment.
Remember to make it the best day of your life.
Jeff Deritter is committed to helping thousands of people change their lives. He has a competitive background in basketball and helps young athletes build a strong foundation that elevates their game! Learn more about Jeff and the rest of our ‘Award Winning’ personal trainers here.
Power Roll Ab Trainer says
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