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Barbell Rollout
PullCompoundBarbellIntermediate
Muscles worked
Front
Back
AbdominalsLower BackShoulders
Instructions
- 1For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
- 2While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
- 3After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Rollout
The barbell rollout is an advanced core exercise that combines extension resistance with intense trunk stabilization, rolling a loaded bar forward from a push-up position. This demanding movement works the entire ab region as well as the shoulders and lower back, reserved for those who already have solid core strength.
check_circleBenefits
- check_circleIntensely works the entire ab region
- check_circleBuilds resistance to trunk extension
- check_circleAdvanced, highly demanding core exercise
lightbulbExecution tips
- lightbulbStart with a reduced range before going further
- lightbulbKeep the abs contracted throughout the movement
- lightbulbAvoid arching the lower back during the rollout
warningCommon mistakes
- warningArching the lower back, transferring stress to the spine
- warningGoing too far without a sufficient core base
- warningToo fast a tempo that compromises control
helpFrequently asked questions
What prerequisites are needed before trying the barbell rollout?expand_more
Good mastery of the plank and basic core bracing, before progressing to this more advanced exercise.
Can I use an ab wheel instead?expand_more
Yes, the ab wheel reproduces a very similar movement and works well as an alternative.
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