Barbell Ab Rollout Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Barbell ab rollout focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
- While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
- After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
What should I do if one side feels tighter?
Spend a bit more time on the tighter side, but keep both sides in the routine. The goal is balanced, comfortable range of motion.
What’s a common mistake with stretching?
Forcing range and holding your breath. Relax into the stretch with slow breathing and a position you can control.
How long should I hold each position?
A steady 20–45 seconds works well. Breathe slowly and let the range improve gradually rather than forcing it.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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