Barbell Rollout
Description
The barbell rollout uses a loaded barbell as an ab wheel substitute. You kneel and grip the barbell, then roll it forward on the floor while bracing your core, then pull back. The barbell's weight provides resistance and stability. Loading the bar with plates increases the resistance.
Equipment Required
Barbell Rollout Instructions
- Kneel on the floor with a loaded barbell in front of you. Grip the bar with hands shoulder-width apart.
- Brace your core hard. Tuck your pelvis.
- Roll the bar forward by extending your arms and body.
- Continue extending until your body is nearly horizontal (or as far as your core can hold).
- Do NOT let your lower back arch.
- Pull the bar back by contracting your abs and lats.
- Return to kneeling start position.
- Use moderate weight on the bar. Aim for 8 to 12 reps.
Barbell Rollout Form & Visual
Barbell Rollout Benefits
- Elite anti-extension core builder
- Heavier loading than ab wheel
- Bar weight adds resistance
- Develops shoulder and lat strength
- Easy to load progressively with plates
- Excellent core exercise
Barbell Rollout Muscles Worked
- Rectus abdominis (heavy)
- Transverse abdominis
- Obliques
- Latissimus dorsi
- Anterior deltoid
- Triceps brachii
Barbell Rollout Variations & Alternatives
- Ab Wheel Rollout
- Ring Rollout
- Barbell Rollout from Bench
- Standing Ab Wheel Rollout
- Stability Ball Rollout
