Barbell Rollout

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core

Core

Muscle Activation

Abs · Waist

80%

Shoulders

20%

Equipment

Barbell

Setup / Starting Position

Kneel on the floor with your knees hip-width apart and your feet flat against the ground.
Hold a barbell with an overhand grip (palms facing down), hands positioned slightly wider than shoulder-width apart.

Exercise Position

Brace your core and roll the barbell forward, extending your arms out in front of you as far as possible without allowing your lower back to arch.
Keep your hips in line with your shoulders throughout the movement.

Form & Performance

Roll the barbell back towards your knees by contracting your core and pulling your arms back towards your body.
Keep your back straight and avoid sinking your hips towards the floor.