If you don't have the strength to pull yourself back up from a standing rollout, this is the most effective way to build it. As you fall toward the ground, brace the abs hard, tighten the hip flexors and quads, and push the wheel into the ground using the lats. Once you reach the point that you can no longer hold yourself up, collapse to the ground. Don't try to pull back on the wheel at all. Conserve your energy for each negative rep. Once you hit the ground, reset and do your next rep. To focus on keeping a high amount of tension, keep reps below 5. Make sure to fight for more and more distance (before you collapse) as you get stronger.
Cons: Starting out, you won't be able to go far before crumbling. That's fine. Just keep fighting for more range of motion as you get better at keeping tight.
Pros: Forces you to hold tension through the shoulders, trunk, hips, knees, and ankles. If performed correctly, each rep will be done to nearly maximal effort. – Drew Murphy
Full Standing Rollout Negatives ab exercises with dumbbells
If you don't have the strength to pull yourself back up from a standing rollout, this is the most effective way to build it. As you fall toward the ground, brace the abs hard, tighten the hip flexors and quads, and push the wheel into the ground using the lats. Once you reach the point that you can no longer hold yourself up, collapse to the ground. Don't try to pull back on the wheel at all. Conserve your energy for each negative rep. Once you hit the ground, reset and do your next rep. To focus on keeping a high amount of tension, keep reps below 5. Make sure to fight for more and more distance (before you collapse) as you get stronger.
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