Barbell Rollout
How to do it
Starting position
- Load appropriate plates onto the barbell and place it on the floor
- Kneel on the floor and grip the bar shoulder-width apart
- Place the tops of your feet on the floor and keep your torso upright
- Look at the floor just in front of the barbell
Movement
- Roll the bar forward while keeping your core braced
- Extend your body until your arms and torso form a straight line
- Return to the starting position while feeling your abs contract
Breathing
Inhale as you push the bar forward, and exhale as you pull it back
Trainer tips
- Perform on a smooth floor so the plate can roll
- Keep your ribs closed and prevent your lower back from arching
- Push out only as far as you can control
Cautions
- Do not push out too far, as it can strain your shoulder joints
- Overarching the lower back and letting the belly sag
- Pulling with only the arms and pushing the hips back first
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Lats · Front delts |
| Equipment |  Barbell EZ bar |
| Movement pattern | Core |
| Rep range | 8–12 reps |
2 similar exercises
Representative exercise: Barbell Rollout
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.