Core
Barbell Ab Rollout
A high-tension core stability challenge that builds elite trunk strength using a loaded barbell.
How to perform.
Follow the sequence — setup is half the lift.
Load a barbell with round bumper plates and kneel on a soft mat with the barbell positioned directly under your shoulders.
Grip the bar with an overhand, shoulder-width grip and engage your core by tucking your pelvis slightly.
Slowly roll the barbell forward by extending your arms and hips simultaneously while keeping a flat back.
Lower your torso as far as you can maintain control without letting your lower back arch or your chest touch the floor.
Pause for a split second at the point of maximum extension while maintaining full-body tension.
Pull the barbell back toward your knees by contracting your abdominals and lats until you return to the starting vertical position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back which shifts the load from the core to the spine.
- Leading the movement with the hips rather than extending the torso and arms together.
- Bending the elbows during the rollout which reduces the mechanical tension on the abs.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.