Barbell Ab Rollout - On Knees

The barbell ab rollout is an advanced core exercise that challenges the entire anterior chain. It builds exceptional core stability and strength through an extended range of motion.

rectus abdominiserector spinaedeltoid anterior

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

Instructions

Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Tips

Keep your core braced throughout the entire movement
Control the descent slowly to maximize muscle tension
Pull yourself back using your abs, not your hips
Maintain neutral spine position throughout the movement

Common mistakes

Allowing hips to sag or pike during the rollout
Rolling out too far too quickly before building strength
Using momentum to pull back instead of controlled muscle contraction

Safety

Avoid this exercise if you have lower back issues. Start with shorter ranges of motion and gradually increase distance as core strength improves.

Variations

Cable Seated Crunch
Plank Jacks
Dragon Flag
L-Sit
Hollow Handstand