Barbell Rollout from Bench
- Works
- Abs, plus glutes, hamstrings, lats and shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
- To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
- When the bar has been moved as far forward as possible, return to the starting position.
Cues
- Knees on the bench, hands on the bar.
- Roll forward, arms overhead.
- Stop before the back arches.
- Pull back with the abs.
Common mistakes
- Low back sagging.
- Bending the arms.
Where to start
Sets3
Reps6-10
Rest1.3 min
Tempo3-0-2
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 and a sore shoulder. Pain that's sharp or gets worse set to set means stop.