Hips drop or sway with each circle
The core must resist movement in every direction; any body movement defeats the purpose.
Overactive muscles
TFLObliques
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Core · Core
Ab Wheel Stir the Pot
Coaching cues
- Kneel with forearms on the ab wheel; make slow deliberate circles with the wheel
- The wheel traces a circle outward while the body stays rigid
- Complete circles in both directions; core must resist displacement in every plane
- More demanding than a straight rollout because of the multi-directional anti-stability
Common faults 2
Circles are tiny — no real displacement
A larger circle increases the stability demand; make the biggest circle that form allows.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗