Advanced
Barbell Rollout
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Rollout targets your core muscles, specifically the rectus abdominis, obliques, and erector spinae (lower back). During the contraction (pulling the ball back to the body) phase of the movement, it also works the shoulders and upper back muscles and increases their stability and strength.
Exercise Instructions
-
Step 1
Place a mat under your knees. Place the barbell on the floor and grab it with an overhand grip, with your hands shoulder-width apart. Your shoulders position should be directly over the barbell; this is the starting position. -
Step 2
Keep your knees in a fixed position and roll the bar in front of you until your arms get fully extended in front of your body. Pause, and return to starting position in the opposite direction.
Muscle Groups
Barbell Rollout targets Abs, Obliques, Shoulders, Spinal Erectors as seen below.
Exercise Tips
- Don't let your hips drop at any point in the movement.
- Drive within a comfortable range of motion. You shouldn't strain your lower back.
Swiss Ball Rollout
Beginner
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