Barbell rollouts
Barbell Rollouts are an advanced core exercise that strengthens the stomach , back and shoulders. The exercise requires stability and control, making it ideal for building a stronger core and improving body control. Barbell Rollouts activate the entire core and challenge both strength and endurance.
Correct technique
Follow these steps to perform Barbell Rollouts correctly:
- Place a barbell with weight plates on the floor so it can roll freely.
- Kneel on the floor with your knees hip-width apart and your hands on the barbell shoulder-width apart.
- Maintain a neutral back and tense the core to stabilize the body.
- Slowly roll the bar forward as you extend your arms and lower your torso toward the floor.
- Stop when the body is close to a straight line or you feel maximum tension in the core.
- Slowly roll the bar back to the starting position by pulling with the core.
Watch this video for a visual demonstration of proper technique for Barbell Rollouts.
Common errors
To ensure proper form and avoid injury, avoid the following mistakes:
- Arched back: Keep your back neutral throughout the movement to avoid overloading the lower back.
- Lack of control: Roll the bar slowly and controlled back and forth for maximum muscle activation.
- Overstretching: Avoid rolling the bar too far forward if you lose core stability.
Modifications and Variations
Customize Barbell Rollouts to your level or goal:
- Beginners: Perform the exercise with shorter movements, or use an ab wheel as a lighter alternative.
- Advanced: Try doing the exercise standing up to increase the challenge and core tension.
- Side Rollouts: Roll the bar out to the sides to activate the obliques.
Reps and sets
Aim for 3 sets of 8-12 repetitions . If you are new to the exercise, you can start with fewer repetitions and gradually build up.
Breathing
Inhale as you roll the bar forward and exhale as you pull the bar back to the starting position. A controlled breathing helps to maintain stability and focus during the exercise.