Rollout

How to do it

Load a barbell with round plates that can roll. Kneel on the floor and grasp the bar with an overhand grip, hands shoulder-width apart, positioning the bar just under your shoulders. Brace your abs and slowly roll the bar forward, extending your arms and lowering your torso toward the floor while keeping your hips from sagging. Roll out until you feel your core engage strongly but your back remains flat, then reverse the motion by pulling the bar back toward your knees and contracting your abs. Repeat for the prescribed reps.

1. 1Kneeling behind the bar with round plates, roll it forward while keeping your arms straight; you should feel your abs and lats working hard to control the movement
2. 2Maintain a posterior pelvic tilt and squeeze your glutes to prevent your lower back from sagging
3. 3Roll out only as far as you can while keeping your core braced, then pull back with your lats and abs

Common mistakes

• ×Don't let your hips drop or your lower back arch, shorten the range if needed
• ×Avoid collapsing back to the start; roll back under control
• ×Don't bend your arms or shrug your shoulders during the movement

Muscles worked

The rollout mainly works the upper abs and lower abs, with the lats, lower back, front delts, quads, glutes, and hamstrings assisting.

• Upper AbsPrimary
• Lower AbsPrimary
• LatsSupport
• Lower BackSupport
• Front DeltsSupport
• QuadsSupport
• GlutesSupport
• HamstringsSupport
• Upper TrapsMinor