Barbell Ab Rollout
A intermediate strength exercise for the abs, done with a barbell.
How to do the Barbell Ab Rollout
- 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.
- 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.
- After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Ab Rollout
Barbell Rollout from BenchBarbell · Intermediate
Barbell Ab Rollout - On KneesBarbell · Expert
Landmine 180'sBarbell · Beginner
Press Sit-UpBarbell · Expert
Ab RollerOther equipment · Intermediate
Barbell Side BendBarbell · Beginner
Gorilla Chin/CrunchBodyweight · Intermediate
Kettlebell Pass Between The LegsKettlebell · Intermediate
Questions
What muscles does the Barbell Ab Rollout work?
Mainly the abs, with the lower back and shoulders helping.
Is the Barbell Ab Rollout good for beginners?
It's rated intermediate. Beginners can build up to it with Landmine 180's first.
What can I do instead of the Barbell Ab Rollout?
Good alternatives that train the abs: Barbell Rollout from Bench, Barbell Ab Rollout - On Knees, Landmine 180's or Press Sit-Up.
How many sets and reps of the Barbell Ab Rollout should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).