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Barbell Abdominal Rollouts

Intermediate
Equipment
Abs
Abs
Shoulders
Shoulders
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
N/A

Barbell rollouts are a challenging and highly effective core exercise. Using a barbell instead of an ab wheel increases the stability demand on the shoulders and arms, making it a great choice for intermediate to advanced lifters looking to target their abdominals with precision and intensity.

Key Benefits:

  • Strengthens the entire core, including deep stabilizing muscles
  • Enhances shoulder and upper body stability
  • Improves control and mobility through the anterior chain
  • Scalable difficulty: kneeling or standing variations
  1. Kneel on the floor or a mat and grip the barbell with a wide overhand grip (wider than shoulder width). Use 5–10 lb plates on each side to allow rolling.
  2. Brace your core, keep your arms and back straight, and slowly roll the bar forward by extending through the shoulders and hips.
  3. Go as far as you can while keeping your spine neutral and avoiding sagging through the lower back.
  4. Pause at the end range, then use your abdominal strength to pull the barbell back to the starting position.
  • Always maintain a straight back and avoid letting your hips drop or your back arch.
  • Focus on moving slowly and under control—no momentum.
  • Keep your arms extended throughout the movement to maximize core engagement.
  • To increase difficulty, perform the rollout from a standing position if you have the strength and mobility.

💪 Barbell rollouts are an advanced core movement that demand control and power. Done correctly, they’re one of the most effective tools for bulletproofing your midsection! 🛡️🔥

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