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In the fitness industry there are countless exercises and equipments that are supposed to be working your abs. In real life things are different. Imagine what would happen if suddenly people realize that the only thing they need in order to tremendously strengthen their abs is a wheel and their own body weight?

For sure a lot of people from the fitness industry will lose huge amount of money, because the Evil Wheel costs no more than 15$ and as in most cases the simplest things are the most effective ones.

Get out of the fitness “Matrix” and stop buying expensive(worthless) sport equipment.

The Evil Wheel

The Evil Wheel

I consider this tool and exercise to be the best way for overall core training. It require a great stabilization from the abdominal muscles. There are a number of great core exercises which I will present in this website, but the Evil Wheel remains number one in my chart. No other movement is so complex in terms of core work.

Some people would say that this exercise is not for beginners, but executed in different positions of the body and with different movement lengths, the load can be regulated according to the personal level. As in the squat we begin with small weights to learn the proper technique here as well the exercise is made easier in the beginning.

The most important skill to learn is how to put pressure in different muscles groups at the same time. Focus on tightening the whole body even if the exercise is easy at first(this will pay off in the future) and progress very slowly.

Now let us move forward to the technique and progression of the movement:

Technique

  • wrap your fingers around the handles of the wheel, press fists forward and down, squeeze the handles hard
  • slightly bend the hands in the elbows to distribute more evenly the tension in the joints (not to be only in the shoulders)
  • tighten the core muscles and turn the pelvis inwards before starting to perform the movement
  • in the first centimeters of the movement tighten to the maximum your butt, abdomen, arms and hold this tension in the body throughout the whole movement
  • keep the pelvis in one line with the torso and do not allow it to drop or stick out
  • hands and body are droping down evenly in one whole movement
  • head gradually passes between and slightly in front of the shoulders (that way the upper back is tightening up and helps stabilization)
  • when the end point is reached start to fold and return the body in the starting position(arms and abds helping each other)
  • always return the body in one whole motion (do not let the hands or the torso to dominate)
  • during the whole movement hold the air compressed in the abdomen and exhale only between repetitions

Progression

  • in the beginning start the exercise standing on knees against the wall( that way the movement shorted if necessary(gradually increase the distance to the wall)
  • progress to the full execution from the knees with the forehead touching the ground
  • switch to an upright position against the wall when you are strong enough(again, adjust the distance for maximum effort and keep a perfect form of execution)
  • when you get close to the ground do a few workouts against the wall by holding in the finale position for 5 seconds
  • now perform the exercise by standing position to the ground with the forehead touching the floor
  • next step is to hold again for about 5 seconds at the end(without droping on the ground) and return to the starting position
  • even if this is not enough do the exercise with reverse slope,additional weight or one hand only

Repetitions from standing on knees are from 5 to 15(when you reach 15 reps for 3 sets move to a harder version) and from an upright position from 1 to 8(when you reach 8 reps for 3 sets move to a harder version).

The last advice is to buy the wheel, exercise, be persistent and in 2 months you will have hard and functional core.

Good luck to all who dare to try the Evil Wheel.

My record of 10 proper evil wheels

Do not execute the “Evil Wheel” exercise if the following conditions are present or occur.
  • cannot hold the air compresed in the core or getting dizzy
  • lower the volume or stop exercising if you feel pressure in the head
  • have a recent injury in the wrists, elbows, shoulders
  • have low back pain (try the exercise after recovery)
  • have eye problems
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5 comments

  1. Atanas says:

    Aug 2, 2011

    Reply

    Really evil exercise :)

  2. Mira says:

    Apr 7, 2012

    Reply

    nice guide, reading it a second time now since I started trying it two weeks ago. само дето с гърба е много трудно – да не пада напрежението върху гърба…

  3. Vasko says:

    Apr 8, 2012

    Reply

    В горната част гърбът(трапеца)трябва да има напрежение. Никога обаче не трябва да има болка в гръбначния стълб. Не бързай и се фокусирай върху техниката.

  4. mira says:

    Apr 9, 2012

    Reply

    Благодаря за отговора, Васко. Ами продължавам да опитвам – видеата в сайта ти са много полезни и статиите много информативни.

  5. Vasko says:

    Apr 29, 2012

    Reply

    Благодаря.
    Ако можеш се снимай за да видя техника и така ще мога да ти помогна повече.

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