Barbell Ab Rollout - On Knees

How to perform

1. 01Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
2. 02Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
3. 03Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
4. 04After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.