Barbell Ab Rollout

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• Latissimus Dorsi
• External Oblique
• Internal Oblique
• Iliopsoas

Holds

• Deltoid
• Serratus Anterior
• Erector Spinae
• Triceps

Equipment

• Barbell

Technique

1. Load a barbell with round plates of equal size and kneel behind it on a mat.
2. Grip the bar about shoulder-width apart with arms straight, shoulders over the bar.
3. Brace your abs and tuck your pelvis slightly, then roll the bar forward as far as you can keep your back flat.
4. Pull the bar back toward your knees using your abs, keeping the arms straight.

Cues

• Keep the ribs down and the hips tucked the whole time.
• Move hips and shoulders together as one unit.
• Only roll out as far as you can return without your back sagging.

Common mistakes

• Letting the lower back sag at the far point.
• Pushing the hips back first instead of rolling out with the torso.
• Bending the elbows and turning it into a pulling movement.

Alternatives

• Plank
• Crunch