Most people think the Ab Wheel is just for abs. They’re missing out.

When done correctly, the Ab Wheel builds crazy core strength, shoulder stability, and protects your lower back. It helped me come back from a serious shoulder injury, and it can help you build a core that actually does its job in the gym and in life.

EP.4 | Ab Wheel Proper Form | KNOWLEDGE BOMBS

1️⃣ Start Like a Scared Cat

Most people start with a flat back. Don’t.

✅ Round your back like a scared cat at the top.
✅ This keeps your core braced so your lower back doesn’t take the hit.
✅ Think “hollow body” to keep your ribs down.

2️⃣ Stay Tight Like a Ninja Turtle

As you roll out:

✅ Keep your abs tight like a Ninja Turtle shell.
✅ Don’t let your stomach sag or your back dip.
✅ Your goal: stay locked in like a moving plank.

3️⃣ Squeeze and Control

At the bottom of the roll-out:

✅ Squeeze your abs hard, like bracing for a punch.
✅ Pause for a second, then pull back under control.
✅ The way back in is just as important as rolling out.

4️⃣ Scale It to Your Level

✅ New? Start with Half Reps. Roll halfway out, then back in. Build confidence and strength before going full range.
✅ Can’t use a wheel yet? Walk your hands out slowly on the floor, keeping your core tight, then walk them back in.
✅ Start with 5-10 reps a day, focusing on perfect form before increasing reps.

EP.249 | Scaling the Ab Wheel | KNOWLEDGE BOMBS

5️⃣ Do It Often

You don’t need 100 reps a day to see results. But the Ab Wheel is one of those exercises that rewards consistency.

✅ A few reps, most days of the week, will build a strong, stable core that protects your back and improves your lifts.

Key Takeaways:

✅ Use the scared cat start position to protect your back.
✅ Stay tight like a Ninja Turtle throughout the movement.
✅ Squeeze your abs at the bottom and control the return.
✅ Scale it down if you’re new—half reps and hand walkouts work.
✅ Consistency beats intensity: a few quality reps often will transform your core.