Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypeN/A
- Experience LevelIntermediate
- Secondary Muscles
Shoulders
Target Muscle Group
Abs
Abdominal Barbell Rollouts Instructions
- Kneel on the floor/mat and grasp the barbell with a wider than shoulder width grip. You should have 5-10 lb plates loaded on each side of the barbell.
- Keeping your back and arms straight, slowly roll the barbell out in front of you until your arms are fully extended.
- Tense the abs and slowly roll the barbell back towards your knees.
Ab Rollout Tips:
- Keep your arms and back straight at all times.
- Do the exercise slowly, and concentrate on using your abdominal muscles to pull the barbell back towards you.
- For extra intensity barbell rollouts can be done standing.
10 Comments
wawawawa nice information/knowelge
I love performing the AB Wheel exercise, and attempt to do at least 15 for each set, with 3 sets for
my entire daily workout, in the same fashion I perform the rope-crunch exercise on my knees for a 50
count of 3 sets per day. In addition, I prefer to perform hanging leg lifts and hanging knee lifts, not
forgetting the bicycle and the bench dips, on a daily basis. I usually commence my workouts with
hanging leg lifts to loosen my body before I commence with my two muscle isolation group exercises.
I tried to do this at the gym, but felt more pressure on my back then anything. Decided to stop to be safe, anyone know what I did wrong?
Is there an alternative to this
Same question. I'm not allowed (that is, there's no space) in my gym to do this. What could I replace it with?
Buy a regular a wheel. It’s more this and uses less equipment
Same question!
I've started to do this exercise and I think it can really benefit me, but I feel my form may not be right -- perhaps my stomach and/or arms are weaker than I thought, but when doing the motions I feel like two things are happening: A) I don't have the strength to go all the way down flat, or B), If I do go flat, I have a tendency to want to actually fall on the floor with my stomach touching the ground.
Until I build up my strength is it better to go half way, or actually all the way and risk touching the floor, but at least that way I get the full motion?
I had the same problem so i basically went as far as I could with out falling and giving myself a goal distance to reach, each week going a little farther.
Work slowly. If you can’t get full length just do what u can and aim to increase distance overtime. Think of this exercise as building strength. It’s how a novice can’t lift a 405 deadlift right away. They must progress to 315 and then add 5-10lbs a week. Also aim to lose weight or even perform planks for core strength