Barbell Roll Outs (How To, Benefits, Common Mistakes)
Barbell Rollouts are a powerful core exercise that builds serious strength in the abs, obliques, and deep stabilizing muscles of the trunk. Using a barbell loaded with round plates, this movement challenges your ability to maintain control and resist extension as you roll forward and back.
It’s a tough, effective alternative to ab wheel rollouts and great for total core development.
Primary Muscles Worked: Rectus Abdominis (Abs), Transverse Abdominis
Secondary Muscles Worked: Obliques, Lats, Shoulders, Hip Flexors
Equipment Needed: Barbell with round plates
Step-by-Step Instructions
- Set-Up:
- Load a barbell with bumper plates.
- Kneel on a mat with the barbell in front of you, hands shoulder-width apart using an overhand grip.
- Engage your core, tuck your pelvis slightly, and keep a flat back.
- Execution:
- Slowly roll the barbell forward, extending your arms as you lower your torso toward the floor.
- Keep your hips in line with your shoulders—avoid letting your lower back sag.
- Go as far as you can while maintaining control, then use your core to pull the bar back to the starting position.
- Tips for Proper Form:
- Move slowly—this is a control-focused movement, not a speed exercise.
- Keep your core braced and glutes slightly engaged throughout.
- Only go as far as you can without losing spinal alignment or letting your hips dip.
Key Benefits
- Builds strong, functional core strength and anti-extension control.
- Reinforces proper body alignment and stability under tension.
- Challenges more muscles than traditional ab work, including shoulders and lats.
Modifications and Variations
- Easier Option:
- Limit the range of motion—go halfway out and return.
- Perform with a resistance band attached to the bar and anchored behind you for assistance.
- Harder Option:
- Start from a standing position instead of kneeling (advanced).
- Pause at the bottom or slow down the return for more time under tension.
Common Mistakes
- Sagging Hips: This puts pressure on the lower back—keep your hips in line with your spine.
- Overreaching: Only go as far as you can while staying in control.
- Jerking the Bar Back: Use a smooth, controlled pull powered by your core—not momentum.
Reps and Sets Recommendations
- For Beginners: 3 sets of 6–8 reps with partial range.
- For Core Strength: 3–4 sets of 8–10 reps with full range and control.
- For Advanced Training: 4–5 sets of 10–12 reps, or use slow negatives or standing variations.
