Barbell Rollout

Abs, Core, ShouldersBarbell

A powerful core exercise performed from the knees using a loaded barbell. It trains deep abdominal strength and pelvic control as you extend forward.

How to do it

1Kneel on the floor and grab the barbell with an overhand, shoulder-width grip.

2Tuck your pelvis slightly under and brace your core to protect your lower back.

3Roll the barbell forward smoothly, extending your body into a straight line without letting your hips sag.

4Roll out only as far as you can maintain a flat back and strong core brace.

5Contract your abs and use shoulder extension to pull the bar back to the starting position.

Common mistakes

Arching your lower back as you roll forward, shifting load from your abs to your spine.

Pulling back by hinging at the hips instead of using your abs to initiate the return.

Cranking your head up, placing excess strain on your neck.

Breathing

Inhale before you roll out, and exhale forcefully as you pull yourself back to the start.

Make it harder or easier

To regress, reduce your range of motion by rolling out toward a wall.

To progress, add a pause at full extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.