Barbell Ab Rollout

If you're looking for an incredible exercise for your abs, then the barbell ab rollout is perfect for you. It is known to be one of the most effective exercises to strengthen your core.

This ab exercise is generally done with a barbell with rotating collars. It has many different variations that you can experiment with. As an anti-extension exercise, it requires an immense amount of core strength and stability that give you the results you want.

Benefits of the barbell ab rollout

As one of the most effective exercises for the abdominal muscles, it comes with a few logical benefits. Here are a few more!

Troy Adashun showing off his lower abs
  • Barbell rollouts are extremely effective in working on core strength and stability. You go from being unable to do a full rep to easily doing multiple.
  • The movement effectively engages every muscle group of the core.
  • It improves coordination, lumbar positioning, and mobility.
  • When you use a barbell over an ab wheel, there's more comfort as the width of your grip can be altered.

barbell ab rollout execution

The barbell exercise itself is simple in theory. It is necessary to be careful so as to not injure yourself in the process.

  1. 1
    Kneel on the floor or the mat and keep your knees steady.
  2. 2
    Keeping wider than shoulder-width grip, grasp the bar firmly.
  3. 3
    Make sure there are 5010 lb plates on each side of the barbell.
  4. 4
    Keep your back and arms straight and carefully roll out the bar.
  5. 5
    Continue rolling out until your arms are completely extended.
  6. 6
    With your abs tense, carefully roll the barbell back toward your knees.

barbell ab rollout Tips

However simple, there are still some tips that can help prevent any muscle injuries and improve the effectiveness of the exercise:

Barbell Ab Rollout
  • Don't forget to keep your back and arms completely straight throughout the barbell rollout.
  • Go slow when you're rolling in or out, and specifically use your abdominal muscles to pull the barbell back towards your knees.
  • If you want to intensify the workout, then you can do it in a standing posture.
  • If you don't have a barbell, you can use an ab wheel.

Variations of Barbell Rollouts

Much like any other exercise, a barbell rollout has several variations. Whether it is the use of a different bar, changing the way you perform the workout or the form you're using, there are different ways to perform a barbell rollout.

Standing ab rollout

Unlike a regular rollout where you're on your knees, standing rollouts start off standing and push you to maintain proper form even when coming back to the initial position.

There is a larger range of motion that you are exercising, and it isn't just your lower back that will thank you, but your whole body.

Using a Resistance Band

Any workout is infinitely more effective when there are resistance bands involved. Resistance bands assist you through a standing rollout. They are also incredibly useful when you're trying to work on your shoulders.

The use of resistance bands isn't best suited for beginners. Rather it is an advanced version of this workout. They're also easier to attach to a barbell than an ab wheel, so it is best to use resistance bands with such exercises.

Rollouts to Push-ups

When you're looking for exercises to incorporate with an ab exercise, then push-ups are the perfect addition. Not only does it build core strength, but it works on your lower back as well.

Wrap up

In your search for suitable core and ab muscle training, you'll find a barbell ab rollout to be the best. It is simple, effective, and can be paired with multiple other movements to work out your whole body rather than just a certain muscle at a time.

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