Core / Advanced / Compound (multi-joint)

Barbell Ab Rollout

From kneeling, roll a loaded barbell forward and back to train the abs in anti-extension.

At a glance

Primary

Abs

Secondary

Lats, Obliques, Hip flexors, Triceps

Equipment

Barbell

Movement pattern

Anti-extension (brace), Straight-arm pull (shoulder extension)

Level

Advanced

Type

Core, Compound (multi-joint)

Loads the lower back, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Kneel on the floor holding a loaded barbell below your shoulders.
2. Brace your abs and roll the bar forward, extending your body.
3. Go as far as you can without your lower back sagging.
4. Pull the bar back under your shoulders using your abs and lats.

Tips

• Keep a slight posterior pelvic tilt.
• Do not let the hips drop.

Common mistakes

• ✗ Rolling out too far so the lower back caves in.

  Why it hurts: The lower back is pulled into hyper-extension under body weight, a common strain.

  ✓ Instead: Roll only as far as you can keep a posterior pelvic tilt (slightly tucked tailbone). Roll toward a wall to limit the range.

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