Barbell Ab Rollout Guide: Build Core Strength
Master the barbell ab rollout with our step-by-step guide. Learn proper form to strengthen the obliques and rectus abdominis while protecting your lower back.
How to Perform
- 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
- 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
Primary movers
- Obliquus externus abdominis
Stabilizers
- Rectus abdominis
- Latissimus dorsi
- Triceps brachii
- Serratus anterior
Related Guides
- 3008 Abdominal Crunch — Core
- Ab Roller — Core
- Ab wheel — Core
Obliquus externus abdominis · Core