Demo & instructions
Barbell Rollout
Also known as: Barbell Ab Rollout, Kneeling Barbell Rollout
Instructions
From your knees, you roll a plate-loaded barbell out in front of you and pull it back using your midsection. The wide bar is steadier side to side than a small wheel, and it trains the trunk to resist arching.
- Movement
- Anti-extension
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–15 reps
Setup
- 1Load a barbell with a round plate on each side so it rolls freely, and place it on the floor.
- 2Kneel on a pad behind the bar and grip it with hands about shoulder-width apart.
- 3Start with shoulders over the bar, hips slightly tucked, and ribs drawn down.
Execution
- 1Brace your trunk and let the bar roll forward slowly, hips and shoulders moving together.
- 2Reach as far as you can while keeping your lower back from sagging.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
