Core · Experienced
Barbell Rollout
Rolling a loaded barbell out in front of you from your knees and pulling it back, a hard anti extension move.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- abs; also lats, shoulders
- Kit
- Barbell
- Dose
- 6 to 10 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Load a barbell with round plates. Kneel on a mat behind it and hold the bar at shoulder width with straight arms.
While you move
- Tuck your tailbone
- Roll out slowly
- Stop before your back sags
- Pull back with your abs
Avoid
- Letting the lower back arch
- Rolling further than you can return
- Leading with the hips on the way back
Take care if you have trouble with your lower back or your shoulders.