Rollouts with gym rings
Rollouts on the gymnastic rings, also known as "Ring Rollouts" or "Ab Rollouts," are a challenging calisthenics exercise for strengthening the abdominal muscles and the entire core. This exercise requires a high level of body tension and, in addition to the abdominal muscles, also trains the shoulders and lower back. The instability of the rings makes the exercise particularly intense, making it ideal for advanced athletes looking to take their core strength to the next level.
Necessary equipment
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Rollouts with gym rings - the correct execution
- Start on your knees
- Hold the rings with arms extended
- Push the rings away from you
- Go as far as you can hold the position in a controlled manner
- Keep maximum core tension
The exercise Rollouts is intended to be used as a hypertrophy exercise.
Which muscles are trained by Rollouts?
Primary trained muscles for Rollouts
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Alternative variants of Rollouts with gym rings:
Rollout Hold
The rollout hold intensifies the exercise by statically holding the end position of the rollout. This demands even more body tension and endurance, but is less dynamic, making it ideal for specifically improving core stability and control.
Rollout Hold - the correct execution
- Start in the push-up position
- Place the hands as far forward as possible
- Arms are fully extended
- Make sure the core is firm and push the lower back up (PPT)
- Hold the position only as long as you are able to maintain abdominal tension
Similar exercises to Rollouts
Mountain Climbers
The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.
Hollow Body Hold
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
Plank
The plank is one of the most widespread exercises for the abdominal muscles. No equipment is needed, so it can be done anywhere. However, a common mistake is not tightening the glutes and allowing the body to sag. This means the abdominal muscles are not working, and instead, the passive musculoskeletal system, including the spine, bears the load. Read here to find out what you need to watch out for to perform it correctly.
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