# Standing Barbell Rollout

URL: https://heatsy.app/ex/standing-barbell-rollout

Also known as: Standing Barbell Ab Rollout, Standing Ab Rollout, Standing BB 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](https://heatsy.app/ex/barbell-ab-rollout)
- [Plank](https://heatsy.app/ex/plank)
- [Dragon Flag](https://heatsy.app/ex/dragon-flag)