- Hold the Barbell with both hands and kneel on the floor with your feet up
- Slowly roll the Barbell straight forward, stretching your body into a straight position.
- 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
Setup
- 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
Technique
- 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
