Ab Rollout (Barbell)

An advanced core exercise using a barbell that develops exceptional ab and core strength through extended range of motion. Provides intense anti-extension training for the entire core.

Instructions

1. Load a barbell with 5-10 lbs on each side and place it on the floor in front of you.
2. Get into a pushup position with your hands gripping the barbell, feet shoulder-width apart.
3. Maintain a slight arch in your back and keep your abs tight throughout the movement.
4. Slowly roll the barbell forward, extending your body into a stretched position.
5. Go down as far as you can without touching the floor with your body.
6. Your arms should remain perpendicular to the floor throughout.
7. Pause at the bottom, then pull yourself back to the starting position.
8. Return to kneeling position and repeat for repetitions.

Tips

• Keep your glutes engaged and maintain posterior pelvic tilt throughout.
• This is an advanced movement; beginners should start with a wheel or lighter variation.
• Maintain constant tension in your abs throughout the entire range of motion.
• The extended range of motion provides superior anti-extension training.
• Breathe in as you extend forward, breathe out as you return.