Barbell Ab Rollout

The Barbell Ab Rollout is an advanced anti-extension core exercise that challenges the entire anterior chain. It builds exceptional core strength and stability when performed correctly.

rectus abdominiserector spinaedeltoid anterior

Category: strength
Level: intermediate
Force: pull
Mechanic: compound
Equipment: barbell

Instructions

For 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.
While 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.
After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
Repeat for the recommended amount of repetitions.

Tips

Brace core before rolling forward
Keep hips elevated throughout movement
Roll out only as far as you can control
Maintain neutral spine position

Common mistakes

Allowing hips to sag during the rollout
Rolling out too far and losing control
Using back muscles instead of abs to return

Safety

This is an advanced core exercise that can strain the lower back if performed incorrectly. Start with shorter ranges of motion and progress gradually.

Variations

Cable Seated Crunch
Plantar Fascia Ball Roll
Plank Jacks
Dragon Flag
Dead Bug Pose