Barbell Ab Rollout

Barbell Ab Rollout Instructions

• Have a barbell on the floor with a 25lbs or 45lbs plate on each side. 
• You are on your knees with the barbell in front of you with your legs together.
• Your core is braced with a neutral spine.
• Rib cage set over your pelvis.
• Hips are fully extended with your glutes activated & engaged.
• Shoulders pinned back.
• Grip the barbell with your hands just outside shoulder-width.
• Arms are fully extended with a slight bend in your elbow.
• Slowly begin rolling the barbell forward.
• As you roll forward, contract your glutes to keep a neutral spine. 
• Your hips are never sagging. Low back is not arching or rounding.
• Keep your rib cage positioned over your pelvis.
• Don't let your shoulders round or traps elevate. Keep a braced shoulder position. 
• Imagine bringing your armpits forward.
• The bottom position shoulder feature your torso, shoulders, and arms in a relatively straight line.
• Once you reach the end range-of-motion. Use your core bring yourself back to the starting position.
• Don't shoot your hips back to reverse the movement.
• Your arms are a lever for your core. They stay extended throughout the movement. 
• Your arms don't actively push/pull the barbell.

*Tips*

• This movement is down slow and controlled.
• Imagine bringing your armpit forward on the descent. This creates shoulder stability. 
• Neck stays in a neutral position throughout the exercise.