The Power Wheel is a great core training tool. It creates instability and really forces your core to engage and work during compound movements. It can bring planks, crawls and bridges to the next level.
However, you must ensure that your hull is activated and locked properly before using the power wheel. Otherwise, you could snap your lower back into place instead of your abdominals and glutes.
Once you are ready or using some of the following beginner moves to build, you can use the power wheel to test your nuclear power and learn how to behave properly in challenging, unstable and complex movements. (Plus, the Power Wheel can be a great home fitness machine if you want to focus on core strength and stability!)
The power wheel creates instability to make the 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 lower back from taking control.
A great place for beginners to get started with the Power Wheel is a Power Wheel Plank Hold or Glute Bridge Hold.
By performing these isometric moves on the power wheel, you increase the level of difficulty as the power wheel not only rolls away from you, but also totters to each side.
Basic Power Wheel Exercises
Power Wheel Plank Hold - This is a great exercise to build your nuclear power and stability. It's also a great way to further develop the skeleton and learn how to tone your abs in instability. This will help you develop the mind-body connection to make sure that your abdominal muscles are toned up when performing other compound movements.
For the Power Wheel Plank Hold, hold one grip of the Power Wheel in each hand. Place the motorcycle under your shoulders with straight arms and push it from the knees (beginner) or toe (advanced) to a high position on the bike. Make sure you do not shrug your shoulders and that your arms are straight and the wheel is right under your chest and shoulders and you do not go out of your way.
Your body should be in a nice straight line from head to toe with your abdominal muscles engaged and your navel pulled in toward your spine. Also flex your quads and squeeze your glutes to tense your entire core while holding it. Feel how your upper back supports your shoulders. Do not shrug!
Place your feet closer together to make the movement harder or farther apart for more stability. Stop in this beautiful straight plank position. Advanced exercisers may want to run small pulleys with the drive wheel while holding it. If you roll the drive wheel slightly over your shoulders and then bring it back under your shoulders, your core is forced to really work. However, do not move if your hips sag and your lower back clicks into place. Your body should stay in a nice straight line as you stretch your head up slightly and then pull the wheel underneath again.
Glute Bridge Hold - The Glute Bridge Hold is a great way to develop the basic Glute Bridge and challenge both your buttocks and abdominal muscles. It will force you to push your glutes and bridge straight up so the wheel does not roll out and away from you!
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