Barbell Ab Rollout - On Knees

Also called kneeling barbell rollout, barbell rollout and kneeling ab rollout.

Works

Abs, plus lower back and shoulders

Equipment

Barbell

Level

Advanced

Type

Compound

How to do it

Setup. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.

1. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
2. Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
3. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Cues

• Knees down, hands under shoulders.
• Tuck the pelvis before you roll.
• Roll out until the back would arch.
• Pull back with the abs.

Common mistakes

• Low back sagging.
• Pulling back with the hips.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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