Barbell Roll Outs

  1. Hold the Barbell with both hands and kneel on the floor with your feet up
  2. Slowly roll the Barbell straight forward, stretching your body into a straight position.
  3. After a pause at the stretched position, start pulling yourself back to the starting position. This should be a slow and controlled movement.
Grips Overhand
Mechanic Isolation
Force Pull
Difficulty Intermediate

Barbell Roll Outs: A Comprehensive Guide


  • Choose a barbell and weight plates appropriate for your fitness level
  • Position the barbell on the ground and load the weight plates onto the bar
  • Get into a kneeling position with your knees hip-width apart
  • Grasp the barbell with a shoulder-width grip

How to Perform

  • Begin with the barbell under your chest, keeping your back straight and core engaged
  • Slowly roll the barbell forward, extending your arms and maintaining a straight line from your head to your hips
  • Pause when you reach full extension or when your back starts to round
  • Reverse the movement and roll the barbell back to the starting position
  • Repeat the movement for the desired number of repetitions


  • Keep your core tight and engage your abdominal muscles to maintain proper form
  • Keep your head and neck in a neutral position, avoiding excessive extension or flexion
  • Move slowly and deliberately, focusing on controlled movement
  • Breathe out as you roll out and breathe in as you return to the starting position

Things to Avoid

  • Rounding your back or losing form
  • Moving too quickly, losing control of the barbell
  • Excessive extension or flexion of the head and neck
  • Holding your breath or breathing erratically