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Barbell Ab Rollout
Intermediate - Strength - Compound
Targeted Muscle Group
Core
Recommended Equipment
Barbell
How to do it
The Barbell Ab Rollout is a highly effective exercise that targets the entire core, particularly the rectus abdominis, obliques, and lower back. It also engages the shoulders and arms. Here’s how to perform a Barbell Ab Rollout correctly:
Setup:
Load a barbell with weight plates that can roll smoothly on the floor. Kneel on an exercise mat to protect your knees.
Starting Position:
Position the barbell in front of you and grip it with an overhand (pronated) grip, hands shoulder-width apart. Your shoulders should be directly over the barbell. Engage your core by pulling your belly button towards your spine.
Execution:
Tighten your core muscles to prepare for the movement. Slowly roll the barbell forward, extending your arms and allowing your body to move forward as well. Keep your back straight and core tight. Roll out as far as you can while maintaining a straight line from your head to your knees (or toes if performing a more advanced variation). Avoid letting your hips sag or your back arch excessively. Breathing: Inhale as you roll out.
Top Position:
At the extended position, your body should be in a straight line, parallel to the floor, with your arms fully extended.Pause briefly, ensuring your core is fully engaged and your back is not sagging.
Returning to Start:
Using your core muscles, pull the barbell back towards your knees (or feet), rolling back to the starting position.
Exhale as you return to the starting position.
