Standing Barbell Rollout

How to Perform the Standing Barbell Rollout

1. Load a barbell with round plates and place it on the floor in front of you.
2. Stand with your feet shoulder-width apart and hinge at the hips to grasp the barbell with an overhand grip.
3. Brace your core tightly and begin rolling the barbell forward by extending your arms and hips simultaneously.
4. Lower your body toward the floor in a controlled manner, keeping your back flat and avoiding any sagging at the hips.
5. Extend as far forward as you can while maintaining core tension and a neutral spine.
6. Reverse the movement by contracting your abs and pulling the barbell back toward your feet to return to the starting position.
7. Maintain a slight posterior pelvic tilt throughout the movement to maximize abdominal engagement.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Develops exceptional anterior core strength and anti-extension stability
• ✓Builds shoulder and lat strength through a long range of motion under load
• ✓Serves as a benchmark exercise for advanced core training

Pro Tips

• ●Start with a partial range of motion and gradually increase the distance you roll out as your strength improves.
• ●Use round plates (such as bumper plates) so the barbell rolls smoothly on the floor.
• ●Squeeze your glutes at the top of each rep to ensure full hip extension and core activation.

Variations

Recommended Sets & Reps