Barbell roll-out

The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core.


  1. Works core strength and stability
  2. Engages all muscle groups of the core
  3. Encourages coordination, mobility, and lumbar positioning
  4. Unlike with an ab roller, grip width can be altered based on shoulder comfort

Barbell roll-out Images


Barbell roll-out Instructions

Barbell roll-out muscle diagram
  1. 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.
  2. 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.
  3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
  4. 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.