Barbell rollouts

Barbell Rollouts are a challenging exercise that strengthens the core , stomach and shoulders . By using a barbell for rollouts, you increase the activation of the core muscles, which provides good stability and strength in the abdomen and lower back. This exercise requires control and concentration, making it ideal for those seeking a stronger core.

Correct Execution and Technique

How to perform Barbell Rollouts correctly:

  1. Starting position: Kneel on the floor with a barbell in front of you, holding the barbell with a shoulder-width grip.
  2. Rollout: Slowly roll the bar forward, extending your arms as you lower your torso toward the floor. Keep your core tight and avoid swaying in your lower back.
  3. Roll Back: When you are in the longest position you can control, use your core to roll the bar back to the starting position.
  4. Breathing technique: Inhale as you roll forward, and exhale as you roll back to the start.

Common Errors

To get the most out of Barbell Rollouts and avoid injury, be aware of these common mistakes:

  • For quick roll-out: Roll out slowly and controlled to avoid too much strain on the lower back and ensure optimal activation of the core muscles.
  • Sway in the lower back: Avoid the lower back failing. Keep your core tight and focused throughout the movement.
  • Insufficient core voltage: Failure to activate the core can lead to incorrect loading. Make sure your core is engaged throughout the exercise.

Modifications and Variants

Adapt Barbell Rollouts to your fitness level:

  • For beginners: Roll out to a shorter distance until you've built up enough strength and stability to complete the full movement.
  • With exercise ball: Use an exercise ball to roll out, providing an easier version and better balance for beginners.
  • Standing Barbell Rollouts: Once you've mastered kneeling rollouts, you can try a standing variation for an extra challenge on your core muscles.

Repetitions and Sets

Aim for 3 sets of 8-10 repetitions . Start with fewer repetitions if necessary and increase as you get stronger and gain better control.

Breathing technique

With Barbell Rollouts, proper breathing is important for control. Inhale as you roll the bar forward, and exhale as you roll back to the start. This will help keep your core stable throughout the movement.

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