LiftSetsLiftSets / Exercises / Barbell Ab Rollout - On Knees
Barbell Ab Rollout - On Knees
Works the abdominals. Helped by the lower back and shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
abdominalslower backshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Expert |
What to think about
- Brace hard before you move.
- Roll out only as far as you can hold the lower back flat.
- Pull back with the abs, not by sitting the hips back.
How to do it
- Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
- Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
Other exercises for the abdominals
- 3/4 Sit-Up
- Ab Roller
- Bent-Knee Hip Raise
- Butt-Ups
- Cable Crunch
- Crunch - Hands Overhead
- Crunches
- Decline Crunch
Track it in LiftSets
Log Barbell Ab Rollout - On Knees with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store