Standing Barbell Rollout

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• Serratus Anterior
• Latissimus Dorsi
• External Oblique
• Internal Oblique

Holds

• Deltoid
• Erector Spinae
• Gluteus Maximus
• Triceps

Equipment

• Barbell

Technique

1. Load a barbell with round plates and stand behind it, feet hip-width apart.
2. Bend forward, grip the bar shoulder-width and brace the abs hard.
3. Roll the bar forward slowly, letting the body lengthen toward the floor.
4. Go only as far as you can hold a flat back, then pull the bar back with the abs.

Cues

• This is an advanced move; master the kneeling rollout first.
• Keep the ribs down and the hips tucked under the whole time.
• Shorten the range or roll toward a wall to stop the bar.

Common mistakes

• Letting the lower back sag as the bar goes out.
• Rolling past the range you can control and collapsing to the floor.
• Pulling back with the hips first instead of the abs.

Alternatives

• Barbell Ab Rollout
• Plank
• Dragon Flag