How to Workout Lower Abs With Barbell Rollouts
If you have reached a fitness plateau as far as your abdominal work is concerned, barbell rollouts can help you shatter the blockade. This extremely difficult exercise combines heavy weights with a unique movement that places nearly all the pressure right where you want it: on your abdominal muscles. This is not an abdominal workout for beginners, but if you have mastered the rest of the abdominal reserves, then this exercise is ideal for you because by adding weight you can increase the difficulty indefinitely.
Things You'll Need
- Large barbell
- 2 weight plates that weigh at least 10 pounds
- 2 weight clips
Instructions
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How to Work Out Lower Abs With Barbell Rollouts
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1
Place the weight plates on the barbell.
Use the clips to hold them as close to the center of the barbell as possible. They need to spin freely so that the barbell will roll, but they must not wobble. -
2
Kneel in front of the barbell.
Your knees should be about shoulder width apart and you should be grasping the barbell firmly in both hands. Your hands should be a little wider than shoulder width apart. -
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3
Extend your feet behind you so that your body weight is balanced on your toes and your straight arms.
Your arms should be straight but not locked. -
4
Roll the barbell ahead of you so that your body drops nearly to the floor.
You will need to almost lock your arms for this. Continue to look forward and down and keep your body in a straight line. -
5
Pull the barbell and your body back into the push up position.
Do not bend your arms or arch your back during any portion of this exercise. Keeping your body straight will require serious concentration and a great deal of abdominal strength. -
6
Repeat the exercise as many times as you wish.
At first, you should do fewer repetitions in each set and very carefully monitor your body position. As you gain stamina and your comfort level with the exercise increases, then you can increase your number of repetitions. Remember, it is better to do fewer repetitions and do them flawlessly than it is to do more repetitions and do them incorrectly.
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1
Tips & Warnings
If you wish to use a spotter, they should stand at your side behind the barbell. This way, if you appear about to lose your balance or the barbell looks as if it is about to get away--resulting in you landing on your face--they can stabilize you or secure the barbell.
If you feel any neck or back pain while doing this exercise, stop and consult your physician before attempting barbell rollouts again. You may want to work with a trainer until you get used to the exercise.
