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