Barbell Rollout
A kneeling rollout using a loaded barbell with round plates as the wheel. It trains anti-extension strength like the ab wheel, with a wider grip and heavier roll.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Sets
- 3
- Reps
- 6–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Load a barbell with round plates, kneel behind it and grip it shoulder-width with arms straight under your shoulders.
Brace your abs and slightly tuck your pelvis.
Roll the bar forward slowly, extending hips and shoulders together.
Stop at the furthest point you can hold without your lower back arching.
Pull the bar back to the start using your abs and lats.
Breathing: Inhale as you roll out, exhale as you pull back.
Coaching tips
Hollow the torso
Arms stay straight
Slow out, strong back
Common mistakes
Lower back sagging
Bending the elbows
Using hexagonal plates that do not roll
Safety notes
Use round plates and a clear path so the bar rolls smoothly.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.