Strength discipline · Weights
Ab roller
Ab roller is a strength discipline in BYOH, trained with weights and building core and arms. Its ladder runs from 1 rep at Level 1 to 45+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Ab roller starts at Level 1 with 1 rep. Level 5 asks for 12 reps, and Level 9 - the last level a person can train towards - 45+ reps. The largest single jump is from Level 8 to Level 9, 33 reps to 45+ reps.
| Level | Target |
|---|---|
| 1 | 1 rep |
| 2 | 3 reps |
| 3 | 5 reps |
| 4 | 8 reps |
| 5 | 12 reps |
| 6 | 17 reps |
| 7 | 24 reps |
| 8 | 33 reps |
| 9 | 45+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Ab roller — Provisional legend benchmark.
Rollout distance and knee position change the movement too much to compare attempts without a shared standard, and no governed body sets one. This is a provisional benchmark rather than a governed record.
How it is done
- Kneel on something soft with both hands on the wheel under the shoulders.
- Roll forward until the hips, spine and shoulders are one line, as far as you can return from.
- Pull back to the start without letting the lower back arch or the hips pike.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is rolling out until the hips, spine and shoulders are one line and pulling back to the start under control.
- The set
- One unbroken set. You may pause kneeling at the start position; resting the hips on the heels or the chest on the floor ends it.
- What you need
- A wheel on a floor it will not slip on, knees on something soft, hands under the shoulders. The supported position is kneeling with the arms straight.
- What ends it
- The lower back arching away from that line ends the set, as does dropping to the floor or piking the hips to get back. Roll out only as far as you can return from.
What it builds
Ab roller feeds Core and Arms in a hero’s record, working abdominals, lats, shoulders.
- Anterior bracing
- Shoulders
- Lateral & rotational
- Posterior & loaded stability
Ab roller is one of 35 strength disciplines. It shares its weights requirement with 11 other strength disciplines. Core is also built by plank, side plank, farmer carry and 5 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Raise the CeilingDiscipline · Level 1
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
Start your hero