Barbell Rollout

How to Perform the Barbell Rollout

Load a barbell with round plates and place it on the floor. Kneel behind the bar and grip it with both hands at about shoulder width.
Start with the barbell directly below your shoulders, arms straight, and your hips extended so your body forms a straight line from your knees to your shoulders.
Brace your core hard by squeezing your glutes and tightening your abs as if preparing for a punch.
Slowly roll the barbell forward by extending at the shoulders, keeping your arms straight and your back flat.
Continue rolling out as far as you can while maintaining a neutral spine and without letting your hips sag.
Reverse the movement by engaging your abs and lats to pull the barbell back toward your knees, returning to the starting position.
Pause and reset your core brace before beginning the next repetition.

Allowing the hips to sag and the lower back to hyperextend

Maintain a posterior pelvic tilt throughout by squeezing your glutes and keeping your abs engaged at all times.

Rolling out too far beyond your strength level

Only roll out as far as you can control; gradually increase range of motion as your core strength improves.

Leading with the hips on the return instead of the abs

Focus on pulling with your core and lats rather than simply hinging at the hips to bring the bar back.

✓Builds exceptional anti-extension core strength superior to most crunch variations.
✓Engages the lats and shoulders in addition to the abs for a comprehensive upper body workout.
✓Has strong carryover to deadlift, squat, and overhead pressing stability.

●Use small plates to allow the barbell to roll smoothly on the floor.
●Start with partial range of motion and gradually increase distance as you get stronger.
●Squeeze your glutes throughout to protect your lower back.

Strength

4-5 sets of 5-8 reps

Hypertrophy

3-4 sets of 8-12 reps

Endurance

2-3 sets of 12-15 reps

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