Progressions to the Standing Evil Wheel
Brad Johnson
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The standing evil wheel is an exercise that displays extreme abdominal strength and body control. In this article, I will introduce two methods of working up to this difficult feat.
Hanging RingsI have recently discovered that hanging rings and chains allow me to perform a wide variety of exercises and to conveniently vary their intensity. Buy two chains that will hang from a tree, rafters, pull-up bar, etc. You will attach your playground rings to these chains. Buy enough chain so that the rings can eventually be adjusted to hang a few inches (4-5) off the floor. Make sure that the chain is strong enough to accommodate your body weight.
There are two resistance variables that the rings will allow you to alter: level of incline and the amount of assistance provided by gravity. When this exercise is performed at an incline it is easier to perform. The greater the incline, the lesser the resistance. Vary the level of incline by adjusting the length of the chains (the further the rings are from the floor the greater the incline) and by standing different distances behind the rings (the closer you stand to the rings, the greater the incline). You vary the amount of assistance provided by gravity by altering how close you stand to the rings in the starting position (the closer to the chains, the greater the assistance provided by gravity). The closer you stand to the rings in the starting position, the greater the force of the chain's swing back to its' natural vertical position and, therefore, the greater the assistance provided by gravity. When you are in the extended position, your body is preventing the rings from swinging back to horizontal. If you raise your butt slightly, you will have an initial sensation of falling forward. However, because you are now in more of a pike position, your own center of gravity has shifted backwards and the chain will begin to swing back to its' natural position (perpendicular to the floor). Your body will return to a bent over standing position guided by the controlled swinging of the chain. You will immediately notice that it is easier to return to the starting position than with the regular evil wheel. Attempt to control the swinging of the chain when returning to the standing position because you will not get stronger in this phase of the movement if you let gravity do all of the work. What follows is a sequential method for increasing the difficulty of this exercise. Begin at the point that your present ability allows and proceed at your own rate.
Experiment with chain length to determine your training level. Initially you will want to error on the side of being too easy rather than too difficult. Stand right in front of the chains and grab the rings. As always, use the tension techniques. Lean forward and maintain a tight body and then return to the starting position. Perform three to five reps. If that was too easy; increase the length of the chains so that the rings hang a little lower. Continue in this manner until you find a level that is challenging but manageable. Once you find your training level, continue the exercises at this level until you can easily perform well over five reps. When you can easily accomplish this exercise with the chains at full length, it is time to alter the other variable by gradually moving your feet back further and further away from the chains. This will decrease both the incline and the assistance provided by gravity. Continue in this manner until you are able to hold the extended position with the chain hanging perpendicular to the floor and return to the starting position.
There are many other exercises that can be performed with the rings adjusted to their full length. Just use your imagination.
Pivot Point VariationWhen you perform push-ups with your weight supported by your hands and knees it is easier than push-ups with your weight supported by your hands and feet. You have changed the pivot point from your feet to your knees. This decreases the percentage of your bodyweight that you are lifting. However, as Rick Osbourne and Brian McCaskey noted in Pull Your Own Weight, it can be a long distance from your knees to your feet when you are attempting challenging bodyweight exercises. Osbourne and McCaskey suggested a technique called Pivot Point Variation (PPV). I have found this technique to be very useful for various types of push-ups.
They suggested varying the pivot point by using a small bench that is very low to the ground. You can place this bench under your body at any point between your thighs and your feet. I use a child's step-up stool. The closer it is placed to your feet, the harder the exercise. As you gain strength, move the bench a little closer to your feet until you don't need the bench any longer.
The problem with utilizing this technique with the standing evil wheel is that you can't stand up if the pivot point is not your feet on the floor. Furthermore, as the wheel approaches the bench, it puts stress on your lower back. However, it has been my experience that the most difficult part of the exercise is at the bottom when you stop the wheel and reverse directions. I think that this could be a useful technique for the standing evil wheel if you use it for a very small range of motion (4 or 5 inches) at the bottom of the movement.
Good Luck!
Brad Johnson
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