Barbell Abdominal Rollout

In this lesson you will learn how to do barbell ab rollouts. The barbell ab rollout is an exercise for the abdominal muscles where you hold on a barbell in a push-up position and then raise your hips by rolling the barbell towards your feet. Find more abdominal exercises at weight training and bodybuilding.

• Start from a push-up position with your hands on a barbell (instead of the floor). Your arms are almost extended and your elbows remain still throughout the entire exercise. Round your back slightly (like shown in the illustration above).
• Then roll your barbell towards your feet, raise your hips and exhale at the same time. Your arms should stay aligned 90° to the floor when you roll your barbell. Keep your back round and your abdominals under contraction.
• Roll your barbell back forward slowly and inhale. Only move as far as your abdominals can support the rounded back-position. Don't let your hips hang!

Advice

• Move slowly and concentrated.
• Never, never, never let your hips hang! Your abdominals should always stay under contraction.
• The barbell abdominal rollout can also be done on the knees (easier).
• If you don't keep your arms 90° to the floor, you also train your back muscles and your biceps.

Suggestions

• Incline Abdominal Sit-Up
• Abdominal Crunch
• Cable Abdominal Crunch
• Leg Raise for the Abs

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