Barbell ab rollouts - for more stabilisation and power
Rollouts: targeted muscles
- Primary: core muscles
- Secondary: hip and shoulder muscles, triceps and broad back muscles
Since this exercise uses many muscle groups in the upper body, it can complement your back training, chest training or abs workout.
The correct form for rollouts
Start in a push-up or kneeling position with a shoulder-width grip on a barbell with small weight plates. Your upper body is straight and your lower back is slightly rounded by tightly tensing your abs. Now roll the barbell forward by opening the hip and shoulder angles evenly.
By doing so, you lower your thighs forward, bringing your pelvis closer to the floor and, at the same time, push the barbell forward with your arms extended until they are next to your head. Then roll the barbell back to your starting position by engaging your core and chest muscles and pull your pelvis backwards until your thighs and arms are at a right angle to the floor. Warning: your bottom should never passyour knees on the way back!
Do this exercise 4 times with 8 reps each and a 90 second break between sets.
Weight recommendation for rollouts
Small weight plates let you role more easily.
Equipment for rollouts
You just need a barbell and two small weight plates
Rollouts variations
To increase the difficulty you can begin this exercise in either the kneeling or in the push-up position. Advanced people can start by standing bent forward with their hands on the barbell and make use of the maximum range of motion.
Typical mistakes with rollouts
The most common mistake in this exercise is curving your lower back, which puts a lot of strain on your intervertebral discs. Avoid this by keeping your back under tension.
Frequently asked questions
Your abs are a complex network of different muscle groups. They can only unfold in their full glory when they all work together. The best abs workouts are therefore those that incorporate all of your core muscles. Rollouts with the barbell do just that so you should definitely include them in your training plan.
The most common mistake in this exercise is curving your lower back, which puts a lot of strain on your intervertebral discs. Avoid this by keeping your back under tension.
Do this exercise 4 times with 8 reps each and 90 seconds rest between sets.
