Barbell Ab Rollout - On Knees

expertbarbell·compound·pull

Muscles Worked

Primary

Diaphragm External anal sphincter external oblique iliacus psoas major pubococcygeus

Secondary

iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

How to Perform

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.