Kelly Frankson DOT COM

Check it out. This guy makes it look WAY too easy.

Variations to try:

Kneeling Variations – To begin, two kneeling variations are shown. The two arm version is the ideal starting point for beginners. Many never progress past this variation, and that is fine, as the kneeling version is a quality movement. For those interested in a greater upper body challenge however, the single arm variation is worthy of consideration. This movement appears next.

Partial Rollouts – A partial rollout is shown next. This exercise is useful when progressing towards a full, unassisted rollout. You can gradually inch yourself away from the wall or object, therefore increasing range of motion (and difficulty). Be sure to maintain tension when touching the end point however. It is not a time to relax. Tension must remain throughout.

Ramp Rollouts – Any ramp can be used for the next variation. The ramp shown in the video was constructed from backer board. This exercise is useful when striving towards an unassisted rollout. You can gradually flatten the ramp as your strength increases.

Full Rollouts – A full rollout is seen next. This weightless exercise is a prime example of strength training without iron. And while the movement may appear difficult at first glance, it is achievable by most who put forth a consistent effort. Start from the knees, gradually progress, and it will be a matter of time before you can perform full rollouts.

Hill Rollouts – If you have access to a hill, the wheel can add a spin to conventional hill training. A ramp could also be used to simulate this downward roll. Rolling down hill adds an extra element of difficulty as you reverse the effort, and pull the wheels back towards your feet.

Wheel Pushups – The next movement has no formal name (that I’m aware of), so I’ve unofficially labeled it a wheel pushup. I then alternate between the wheel pushup and T-rollout (where the body resembles the letter T). These variations make for useful strength exercises when conventional equipment is unavailable.

Weighted Vest – For a greater challenge, a weighted vest can be added to almost any wheel exercise. I demonstrate a 50 pound rollout in the video. I do not recommend adding weight to the standing rollout until you can comfortably perform at least 10 bodyweight reps from the standing position. Start light and progress gradually. Weighted wheel work is more difficult than it appears.

One Arm Progressions – A few one arm progressions come next. First, the L-rollout is seen, and then a partial one-arm rollout follows. With the latter movement, you roll with one arm, and then use the 2nd wheel as needed (towards the end of the movement). Gradually, you will become less and less reliant on the second wheel.

One Arm – The one arm rollout is seen next. This movement is truly a full body exercise. The demands to the upper body will be particularly strenuous. It is imperative that you maintain tension throughout the body when performing this exercise. To ensure this prerequisite, I find it useful to flex the non-working arm hard across the chest.

Weighted Vest – Lastly, a 20 pound vest is demonstrated in the one arm position. Some may consider this variation unnecessary, but I found it to be an enjoyable challenge to tackle. I simply caution you against jumping the gun and attempting to progress too soon.

I’m still on the do sets from knees variation:)