Barbell Ab Rollout
How to do the Barbell Ab Rollout
- 1
For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
- 2
While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
- 3
After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- 4
Repeat for the recommended amount of repetitions.
How to program the Barbell Ab Rollout
Sets and reps
As a compound movement, the Barbell Ab Rollout responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Ab Rollout is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Ab Rollout work?
The Barbell Ab Rollout primarily targets the Abdominals. It also recruits the Lower Back, Shoulders as supporting muscles.
What equipment do I need for the Barbell Ab Rollout?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Barbell Ab Rollout should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
