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Exercise Description |
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Main Target Muscles |
Abs |
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Secondary Target Muscles |
Shoulders |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscle Group
Ab rollout is an exercise that targets the core muscles. This includes the rectus abdominis (lower back), and the obliques (rectus abdominis). The ab rollout targets the upper back and shoulders as well. Barbell ab rollouts are similar to planks, except that you don't place your arms or hands on the mat. Instead, you place them on the barbell.
The barbell's instability means that the core muscles have to work harder. This is why the barbell-ab rollout is considered to be an intermediate or advanced move. Do a traditional plank for 30-60 seconds before you attempt this move.
How to Do It
- Place your knees on the mat or floor and grab the barbell with a grip that is wider than your shoulder width. Each side should have 5-10lb plates.
- Keep your back straight and your arms straight.
- Next, roll the barbell in front of your body until your arms are fully extended.
- Tendon your abs and gently roll the barbell towards your knees.
Ab Rollout Tips
- Always keep your back and arms straight.
- Slowly do the exercise and focus on using your abdominal muscles for pulling the barbell towards you.
- Standing barbell rolls can be added intensity.
