The barbell rollout is an advanced core exercise that targets the abdominal muscles and also engages the lower back. It requires significant core strength, stability, and control to perform safely and effectively.
Also Works
Lower Back
How to Perform
1
Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
2
Roll the barbell forward, extending your arms and keeping your core engaged.
3
Continue rolling forward until your body is fully extended and your arms are overhead.
4
Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
5
Repeat for the desired number of repetitions.
Pro Tips
•Start from your knees (not standing), brace your core hard, and roll forward only as far as you can while keeping your lower back from sagging.
•Think about pulling the bar back toward your knees using your abs, not your arms or hip flexors.
•Breathe out forcefully as you pull back to the starting position to maximize abdominal contraction.
Common Mistakes
•Letting the lower back arch and hips sag at full extension, which puts dangerous pressure on the lumbar spine.
•Using the hip flexors to pull back instead of the abs, often seen as bending at the hips first during the return.
•Rolling out beyond your current strength level and losing control of the movement.