Barbell Rollout

Setup & Positioning

• Load a barbell with round plates so it can roll smoothly.
• Kneel on a padded surface with the bar in front of you, hands shoulder-width apart on the bar.
• Keep your shoulders stacked over your wrists, core braced, and glutes lightly engaged.

Key point: “Your goal is to keep a flat back and avoid letting your lower back sag—your abs control the movement.”

Execution

1. Slowly roll the bar forward, extending your body as far as you can while maintaining a tight core and neutral spine.
2. Pause briefly at your furthest stable position.
3. Use your core to pull the bar back toward your knees, keeping your hips from piking up.

Where You Should Feel It

• Core (rectus abdominis and transverse abdominis)
• Lats assisting in control
• Shoulders stabilizing

Where You Shouldn’t Feel It

• Lower back strain from sagging hips
• Shoulder pain from shrugging or overreaching
• Neck tension from craning forward

Breathing

"Inhale as you roll forward, exhale as you pull back in."

Common Mistakes to Avoid

1. Letting hips sag – Increases lumbar strain.
2. Going too far too soon – Limit range until your core can control the extension.
3. Piking hips on the way back – Keep a straight line from shoulders to hips.
4. Rushing the movement – Control is key for effectiveness and safety.