Barbell Roll-Out
Shred your core with the Barbell Roll-Out! A challenging exercise for serious ab strength and stability. Proceed with caution!
The Barbell Roll-Out is a compound exercise that mainly works the core. You'll need: barbell or weight plates.
Required Equipment
Barbell Roll-Out Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
Barbell Roll-Out Variations and Alternatives
How to do the Barbell Roll-Out
Start by positioning yourself on your knees, with the barbell on the floor in front of you.
Grip the barbell with both hands, slightly wider than shoulder-width apart.
Keeping your back straight and hips slightly tucked to avoid hyperextending your lower back, slowly roll the barbell forward, extending your body as you go.
Continue to roll the barbell forward until your body is almost close to the ground, as shown in the third image. Hold your body rigid to maximize tension in the core muscles.
Pause briefly in the extended position without allowing your back to sag or hips to pike up.
With control, use your core muscles to pull yourself back to the starting position, as depicted in the second image.
Remember to breathe normally throughout the exercise, exhaling as you roll the barbell forward and inhaling as you return to the starting position.
Perform the desired number of repetitions and sets.
Safety Tips: Keep the movement controlled; avoid jerky motions which can cause strain or injury. Engage your core throughout the exercise to support the lower back. If new to this movement, consider starting with an ab wheel rollout or using straps to prevent the barbell from rolling too far forward.
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Barbell Roll-Out FAQs
What muscles does the Barbell Roll-Out work?
The Barbell Roll-Out mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Barbell Roll-Out?
Barbell or weight plates.
Is the Barbell Roll-Out a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Barbell Roll-Out variations and alternatives?
Similar exercises include the Ab Roller Crunch, Dumbbell Roll-Out, EZ-Bar Kneeling Roll-Out and Kneeling Fist Roll.
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