The barbell standing ab rollout is an advanced core exercise that targets the abs, with secondary emphasis on the shoulders and lower back. It requires significant core strength, stability, and control to perform safely and effectively.
Also Works
ShouldersLower Back
How to Perform
1
Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
2
Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
3
Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
4
Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
5
Repeat for the desired number of repetitions.
Pro Tips
•This is an extremely advanced exercise; you should be able to do 15+ kneeling rollouts with perfect form before attempting standing rollouts.
•Start from a standing position, bend forward, and roll the bar out along the floor until your body is nearly parallel to the ground.
•Keep your glutes squeezed and core braced to prevent your lower back from collapsing at full extension.
Common Mistakes
•Attempting this exercise without sufficient core strength, leading to lower back collapse and potential injury.
•Letting the hips sag and the lower back hyperextend at full extension.
•Bending at the hips on the way back up instead of pulling through the core to return to standing.