Barbell Rollout From Bench
Description
The barbell rollout from bench is an anti-extension core exercise where you kneel behind a bench with a loaded barbell on the floor in front of you. You roll the barbell forward along the floor while bracing your core, then pull it back. The bench provides a stopping reference point.
Equipment Required
Barbell Rollout From Bench Instructions
- Kneel behind a flat bench. Place a loaded barbell (or just the bar) on the floor in front of the bench.
- Grip the bar with both hands, shoulder-width apart.
- Brace your core hard. Tuck your pelvis.
- Roll the barbell forward, extending your body. The bar rolls under or past the bench.
- Continue until your body is extended as far as your core can hold without arching your back.
- Pull the barbell back to start by contracting your abs and lats.
- Do not let your lower back arch at any point.
- Aim for 8 to 12 reps per set.
Barbell Rollout From Bench Form & Visual
Barbell Rollout From Bench Benefits
- Builds anti-extension core strength
- Barbell allows heavier loading than ab wheel
- Bench provides reference point for range
- Develops lat and shoulder strength
- No ab wheel needed — just a barbell
- Scalable by range of motion and bar weight
Barbell Rollout From Bench Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques
- Latissimus dorsi
- Anterior deltoid
Barbell Rollout From Bench Variations & Alternatives
- Barbell Rollout (floor)
- Ab Wheel Rollout
- Ring Rollout
- Standing Barbell Rollout (advanced)
- Slider Rollout
