Roll Outs with Barbell

Ab Rollout Barbell

The ab rollout with a barbell is an effective core exercise that targets the muscles of the abdomen, especially the rectus abdominis and the obliques. Here are step-by-step instructions on how to perform the ab rollout with a barbell:

Video Instructions On How To Do Barbell Rollouts

Equipment Needed:

  1. Barbell
  2. Weight plates (optional)


  1. Set Up:
    • Begin by placing a barbell on the floor in an open space.
    • If using weight plates, load the barbell with an appropriate amount of weight.
    • Kneel on the floor behind the barbell, ensuring that your knees are hip-width apart.
  2. Grip:
    • Reach forward and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    • Make sure your wrists are aligned with your shoulders.
  3. Positioning:
    • Engage your core muscles to maintain a straight line from your head to your knees.
    • Your shoulders should be directly above your hands, and your hips should not sag.
  4. Roll Out:
    • Slowly roll the barbell forward by extending your arms straight in front of you.
    • Maintain a tight core to prevent your lower back from sagging.
  5. Full Extension:
    • Roll out until your body is in a straight line, or as far as you can go without letting your lower back collapse.
    • Ensure that your hips are not dropping towards the floor.
  6. Return:
    • Engage your core muscles and, with control, roll the barbell back towards your knees.
    • Keep your movements slow and controlled to maximize the effectiveness of the exercise.
  7. Repetitions:
    • Start with a small range of motion and gradually progress to a fuller range as you build strength.
    • Aim for 8-12 repetitions in a set, depending on your fitness level.
  8. Breathing:
    • Exhale as you roll the barbell forward.
    • Inhale as you return to the starting position.
  9. Tips:
    • Focus on the quality of the movement rather than the quantity.
    • If you find the exercise too challenging, you can modify it by rolling out to a shorter distance or using a lighter barbell.
  10. Safety Precautions:
    • Ensure that the barbell is stable and won’t roll away during the exercise.
    • If you have any pre-existing back issues, consult with a fitness professional or healthcare provider before attempting this exercise.

Incorporate the ab rollout with a barbell into your core training routine, and over time, you should experience increased strength and stability in your abdominal muscles.