If your dream is to get a rock-hard six-pack, then you already understand how vital it is to force your abs muscles to grow. The entirety of your core and abdominal region needs to be engaged for the best results. Only a handful of exercises will train your core as hard as abs rollout.
The only difference with barbell ab rollout is that a barbell is being used instead of an ab roller. While barbell ab rollers are considered more difficult than other variations, nothing can stop you from getting your dream six-pack once you have mastered them in your reps.
How To Do Barbell Ab Rollout On Knees
- Begin by placing the barbell loaded with 5 to 10lbs. on both sides on the floor in front of you. Kneel in front of the bar, and grip the bar with a shoulder-width overhand grip. As the starting position, you should be on your hands and knees.
- Slowly in a controlled motion, roll the barbell forward so that your body, especially your back, is in a straight position. While rolling the bar, bend your knees and attempt to keep your feet off the floor.
- For the best results, roll down as far as possible without touching the floor with your body. Breathe in while you are rolling forward.
- Hold onto your stretched position and keep your arms straight throughout the exercise.
- Pull yourself back into your starting position while you breathe out. Bring the bar under your shoulders, and make sure to keep your abs tight throughout the exercise.
- Repeat this exercise for your desired number of reps and sets.
Caution
Keep in mind that this is an exercise designed for advanced-level athletes only. People who start or have lower back problems or hernias are not advised to engage in this exercise.
Athletes used to training in advanced level exercises can perform the barbell ab rollout without bending their knees.
Benefits Of Barbell Ab Rollout On Knees
Barbell ab rollout on knees has a lot of benefits that makes it a great exercise for beginners.
- Great for core strength and stability
- Improves coordination, lumbar positioning, and mobility
- Engages all core muscle groups
- The grip width can be adjusted according to shoulder comfort
Muscles Worked
The barbell ab rollout on knees is perfect if you want to work on all your core muscle groups. On top of working on your abdominal muscles, this type of advanced strength training works on your lower back, shoulders, and arm muscles.
Conclusion
The best thing about the barbell ab rollout on knees is that despite being difficult, it engages your entire core, so you are left with hard six-pack abs. We advise you to perform this exercise with a barbell with rotating collars for smoother movement. Make sure you always follow proper safety precautions before you work out.