Lower back sags during the pause
The isometric position reveals the true anti-extension limit; shorten the rollout.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Ab Wheel Rollout with Extended Pause
Coaching cues
- Roll out to full extension; hold for 3 to 5 seconds at the hardest position
- Breathe steadily during the pause — do not hold the breath
- Roll back in under full control after the pause
- The pause eliminates momentum and forces true isometric anti-extension strength
Common faults 2
Holding the breath during the pause
Breathing while maintaining the position is the true skill; holding breath is a cheat.
Overactive muscles
SCMScalenes
Corrective work
StretchSCM / scalene stretch↗