Barbell Ab Rollout

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Abs (look at the image)

Accessory muscles

Shoulders, Lats

How to perform exercise

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.

Caution: This is a challenging exercise for people with healthy backs.

Variation: This is an exercise that, just like the push-up, can also be done on the knees for less advanced athletes.

What muscles work?

If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Shoulders, Lats

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Exercise substitutions

You can try replacing the exercise «Barbell Ab Rollout » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.