Barbell Rollout
The barbell rollout is an intense anti-extension core exercise using a loaded barbell on the floor. Kneel behind the barbell, grip it shoulder-width, and roll it forward until your body is nearly parallel to the ground before pulling back.
How to Perform
Load the barbell with round plates so it can roll freely on the floor.
Kneel behind the bar and grip it with hands shoulder-width apart.
Brace your core and roll the bar forward slowly, extending at the shoulders and hips simultaneously.
Stop before your lower back collapses — maintain a posterior pelvic tilt throughout.
Pull the bar back by squeezing your abs, not by flexing at the hips.
Common Mistakes to Avoid
Allowing the lower back to sag into hyperextension at full reach, which compresses the lumbar discs.
Using the hip flexors to pull back instead of contracting the abs concentrically.
Rolling out too far before building the strength to control the position.
Muscle Activation
Variations
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