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Abs

Barbell Rollout

The Barbell Rollout is a strength exercise with a barbell for your abs. Share of the load in the Zulta muscle model: upper abs 30%, lower abs 22% and obliques 14%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)
Barbell Rollout demonstration

How to do it

  1. Load a barbell with round plates on each end and kneel behind it on a mat.
  2. Grip the bar shoulder-width with the bar under the shoulders.
  3. Brace the abs and roll the bar forward slowly as the hips follow.
  4. Stop at the point where the lower back would start to sag.
  5. Pull the bar back under the shoulders by pressing it down and squeezing the abs.

Tips

  • Use plates with the same round shape on both sides so the bar rolls straight.
  • Keep a slight tuck of the pelvis the whole time.

Common mistakes

  • Arching the lower back at full reach.
  • Letting the bar roll unevenly to one side.
  • Pushing the hips back first to start the return.

Muscles worked by the Barbell Rollout

  • Upper abs Primary30%
  • Lower abs Primary22%
  • Obliques Secondary14%
  • Lats (upper) Secondary10%
  • Serratus anterior Minor6%
  • Triceps (long head) Minor4%
  • Front delts Stabilizer4%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%
  • Gluteus maximus Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.

Barbell Rollout alternatives

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Barbell Rollout work?

Mainly the upper abs and lower abs. The obliques and lats (upper) assist.

Is the Barbell Rollout good for beginners?

The Barbell Rollout is rated intermediate. If you are new, learn the Stability Ball Rollout first and build up from there.

What is a good alternative to the Barbell Rollout?

For example the Ab Wheel Rollout, Ab Wheel Rollout (Kneeling) and TRX Fallout. They train mostly the same muscles, some with different equipment.

How do you make the Barbell Rollout harder?

Add weight or reps, or move on to the Ab Wheel Standing Rollout and Stir the Pot.

Sources

  • Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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