If you've mastered the standard ab rollout and are looking for a way to progress, give rollout press-outs a shot. This variation is challenging because it forces you to remain in the most intense position throughout the duration of the set. It's also a great test of shoulder mobility and stability. This is best done with a barbell; the movement will be awkward to do with a basic ab wheel.
How to Do It
Start by doing a rollout.
After reaching end range of motion, keep your body flat to the ground as you drag the bar underneath you all the way to your shoulders.
Press the bar back out and repeat. It should feel similar to an overhead press.
To drastically increase the intensity, perform this exercise from your feet instead of your knees.
Anytime you plateau in training, it's rarely because your program isn't complex enough. Usually it's because you've strayed from the basics. Here's an overview of the basics of training.
When it comes to exercise performance, especially the more exotic movements I often prescribe, most people grasp the big picture but miss the finer points. To remedy this, I created this "toolbox" series to help experienced lifters fill in the blanks and newer lifters learn about some very effective exercises. Here's the newest installment!
Big Dave Tate is a powerlifting icon and a successful businessman. He's also the least politically correct man in weightlifting and always a sure bet to scorch somebody's eardrums.