Barbell Rollout

Core · core · advanced

Start

Finish

How to do it

Kneel behind a loaded barbell with small plates, grip it shoulder-width, tuck the tailbone, and roll the bar forward only as far as you can go without the lower back arching, then pull it back by dragging the hips toward the heels.

Muscles worked

Primary: core · Also works: lats, shoulders

Equipment

Barbell

Common mistakes

Rolling out until the hips sink and the back hyperextends, which is where lower-back injuries happen
Pulling back with the arms instead of driving the hips backward and hollowing the abs
Starting from a standing position before you can do 10 clean reps from the knees

Variations

Roll out to a wall set close, then move the wall back weekly
Kneel on a pad and pause three seconds at full extension
Standing rollout for advanced lifters

Can't do this one? Swap it for

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back or shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

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