The glute ham roller three-way ab fallout is an advanced ab wheel rollout progression that trains your abs, obliques, lats, and shoulders by rolling right, center, and left on every rep. Learn proper setup, coaching cues, common mistakes, and how to program this core exercise for wrestlers, powerlifters, and serious lifters.
The glute ham roller buzzsaw plank is a scalable anti-extension core exercise that builds the trunk stability athletes actually need for sport. Learn how to coach the setup, avoid common mistakes, and program it for time, reps, or added load — plus who benefits most, from wrestlers and powerlifters to beginners. A go-to buzzsaw plank variation from strength coach Brandon Smitley of THIRST Gym.
The best ab exercises aren’t the trendy ones flooding your social media feed — they’re the five movements backed by EMG research that actually build a stronger, more functional core. From the dead bug and Pallof press to the ab wheel rollout, hanging leg raise, and kneeling cable crunch, this guide breaks down exactly how to perform, progress, and program the most effective abdominal exercises for powerlifters, combat athletes, and general fitness enthusiasts. Stop wasting hours on endless crunches and learn how to train your rectus abdominis, obliques, and transverse abdominis the right way.