Barbell Ab Rollout
The Barbell Ab Rollout is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The lower back and shoulders assist as stabilizers throughout the range of motion.
How to Barbell Ab Rollout
- 1
For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
- 2
While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
- 3
After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Ab Rollout work?
The Barbell Ab Rollout primarily works the Abdominals. Secondary muscles include the Lower Back, Shoulders, which assist during the movement.
Is the Barbell Ab Rollout good for beginners?
The Barbell Ab Rollout is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Barbell Ab Rollout?
You need barbell to perform the Barbell Ab Rollout. Most commercial gyms will have this available.
Track Your Progress
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