Similar to the ab roller, the barbell rollout is an advanced core exercise worth adding to your ab routine.
If you’ve got the core strength, you must add this exercise to your ab routine.
For everyone else, try the stability ball roll out, explained below…
How to perform a barbell rollout
Using a loaded barbell (weight is not important, just make sure you’re using round plates – hex plates won’t work). Start with your knees on the floor with both hands gripping the barbell at around shoulder width apart.
Slowly roll the barbell forwards keeping your torso straight and allowing it to come almost parallel with the floor.
Keep your core tight throughout the movement, no arm bending and no back sagging!
Bring the barbell with your body back to start position and go for reps.
Note! This takes some core strength. If you’re not yet confident using an ab roller, use a stability ball to ab roll out. Simply place your hands together and your elbows on the top of the stability ball. Roll the ball out on your elbows as far as you can go, come back to start position and go for reps.
Barbell rollout: Common mistakes to avoid
Avoid falling forward too quickly, you should roll out and back in one smooth controlled movement.
Sloppy form is never recommended. If you are using the ab roller with incorrect form, you may poorly engage the intended muscle groups. This will, without a doubt, impact negatively on your outcomes.
As always, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
As with all exercises, the barbell rollout should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 plank holds for as long as possible is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.
More advanced lifters should consider their current strength and goals.
Beyond the barbell rollout...
More abs & core exercises coming soon...
Just so you know, this list of abs & core exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.