Power Wheel is a great advanced core training tool. It creates instability and really forces your core to engage and work during compound movements.
It can take plank, crawls and glute bridges to the next level.
However, you must make sure that your core activates and engages correctly before using the Power Wheel or you could end up engaging your low back instead of your abs and glutes.
But once you are ready, or using some of the beginner movements below to build up, you can use the Power Wheel to test your core strength.
Learn how to engage properly during more challenging, unstable and compound movements.
(Plus the Power Wheel can be a great home gym tool if you are looking to focus on core strength and stability!)
How to use Roller Wheel??
It creates instability to make basic exercises even more challenging. By simply using the Power Wheel.
You can force your core to work harder to balance and stabilize to prevent your low back from taking over.
A great place for beginners to start with the Power Wheel is with a Plank Hold or Glute Bridge Hold.
By performing these Isometric Moves on the Power Wheel.
You add a level of difficulty because the Power Wheel not only can want to roll away from you but also teeter to each side.
Common Power Wheel Exercises
Plank Hold
This is a great exercise to build your core strength and stability. It is also a great way to progress the basic plank and learn how to brace your abs when there is instability.
This will help you begin to develop the mind-body connection to make sure your abs are braced when you perform other compound movements.
Glute Bridge Hold
The Glute Bridge Hold is a great way to progress the basic Glute Bridge and really challenge your backside as well as your abs.
It will force you to really engage your glutes and bridge straight up so that the wheel doesn’t roll out and away from you!
Do not add in the Power Wheel if you struggle to extend your hips and engage your glutes with the basic Glute Bridge Hold.
You do not want your low back to take over during this movement.
Advance Power Wheel Core Exercises
The Power Wheel Roll Out, Glute Bridge and Curl, Knee Tucks and Standing Roll to Plank are a great way to advance from the isometric holds and really challenge your core.
Roll Out
If you’ve ever seen someone using an Ab Wheel, this is most likely the move they were doing.
The movement is much more challenging than you even realize, especially if you do it correctly.
It will work your legs, glutes, abs, and lats as well as your arms.
It really is a complete core movement. (And not a bad move if you want to build core strength for Pull-Ups!)
The most important point to remember with the Roll Out is to not sit your butt back first.
Take all the strain off your core just so you can roll out further.
Sitting your butt back first is cheating and defeats the purpose of the move!
Glute Bridge and Curl
The Power Wheel Glute Bridge and Curl is a very challenging hamstring.
Glute exercise that also requires a lot of core strength to protect your low back during the movement.
Beginners will need to start with either a single leg variation off of sliders or using a suspension trainer.
They will then want to progress to a two-leg variation and finally add in the power wheel.
While you may want to cheat and attempt the Power Wheel variation because it is fun and simply let your hips sag as you do the movement
You won’t get as much out of the Glute Bridge and Curl if you don’t perform the proper variation.
Only progress as you build strength!
Knee Tucks
Planks are a great challenging core exercise and you simply have to hold still.
By adding in a Power Wheel and a Knee Tuck, you can add an extra challenge to the basic High Plank Hold.
The Power Wheel creates more instability and the Knee Tuck forces your entire core to work harder to stay balanced.
Engaged as you pull your knees in and extend back out.
Beginners will want to start with a Mountain Climber variation using sliders or a suspension trainer first.
Standing Roll to Plank
The Standing Roll to Plank is a great way to work on core strength and build up to the full Inchworm.
It seems simple but takes more core strength than you realize to stop yourself from just continuing to roll out when you move into the High Plank position.
To do the Standing Roll to Plank, hold the power wheel in both hands and bend over to place it on the ground right in front of your feet.
Keep your legs and arms straight as you place the wheel down right in front of your feet.
Try not to simply round over as you place the wheel on the ground.
