How to Do Barbell Rollout

Barbell Rollout is a core exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Rollout

  1. 01Kneel on a soft mat with a barbell loaded with round plates positioned on the floor directly in front of the knees.
  2. 02Grip the bar with hands shoulder-width apart and shift weight onto the bar so the shoulders are over the wrists.
  3. 03Slowly roll the barbell forward, extending the hips and arms until the body forms a straight line near the floor.
  4. 04Contract the abdominals hard and pull the barbell back toward the knees by flexing the hips and shoulders.
  5. 05Maintain a slight rounding of the upper back throughout the movement to protect the lumbar spine.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Rollout

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the rollout just before the lower back begins to arch, as maintaining a hollow body position is critical for core tension.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Rollout questions

What muscles does Barbell Rollout work?

Barbell Rollout is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Barbell Rollout correctly?

Kneel on a soft mat with a barbell loaded with round plates positioned on the floor directly in front of the knees. Grip the bar with hands shoulder-width apart and shift weight onto the bar so the shoulders are over the wrists. Slowly roll the barbell forward, extending the hips and arms until the body forms a straight line near the floor. Contract the abdominals hard and pull the barbell back toward the knees by flexing the hips and shoulders. Maintain a slight rounding of the upper back throughout the movement to protect the lumbar spine.

What is the A90 coach tip for Barbell Rollout?

Stop the rollout just before the lower back begins to arch, as maintaining a hollow body position is critical for core tension.

Is Barbell Rollout suitable for beginners?

Barbell Rollout is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Rollout?

Barbell Rollout uses barbell.

A90 Intelligence

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