Barbell Rollout

oec:barbell-rollout

An anti-extension core exercise where you roll a loaded barbell forward from a kneeling position and pull back using the abdominals and lats.

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Also called: Barbell Ab Rollout, Kneeling Barbell Rollout

How to do it

Load a barbell with round plates and secure them with collars so the bar rolls smoothly.
Kneel on the floor or a padded mat behind the barbell with knees hip-width apart.
Grasp the barbell with an overhand, shoulder-width grip, aligning your shoulders directly above the bar.

Brace your core and squeeze your glutes into a slight posterior pelvic tilt.
Slowly roll the barbell forward in a controlled line, extending at the hips and shoulders while keeping your arms straight.
Descend as far forward as you can while maintaining a rigid, neutral spine and without letting your lower back sag.
Pull the bar back toward your knees by contracting your abdominals and pulling down through your lats until you return to the starting position.

Inhale as you roll outward while maintaining intra-abdominal pressure; exhale forcefully as you pull the bar back in.

Lower back sagging into hyperextension during the rollout.: Shorten your range of motion and maintain a strong core brace with a slight posterior pelvic tilt throughout.
Bending the elbows to pull the bar back.: Keep your arms straight and initiate the return motion entirely by pulling through your lats and flexing at the hips.
Sitting back onto the heels rather than rolling the hips forward and backward.: Move your hips and shoulders forward together in one cohesive unit rather than hinging backward.

Ensure round, smooth-rolling plates are used so the bar does not hitch or catch on the floor.
Do not roll out past the point where you can maintain active core tension without lumbar spine extension.

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