Standing Barbell Ab Rollerout

Setup

1. 01Load a barbell with full-size round plates so it rolls smoothly.
2. 02Stand behind the bar and hinge down to grip it at shoulder width.
3. 03Set the feet about hip width with a slight knee bend.
4. 04Tuck the pelvis and brace as hard as you would for a heavy pull.

Execution

1. 01Roll the bar forward, letting the body descend into one long line.
2. 02Travel until the arms are near the ears and the hips are almost fully extended.
3. 03Hold the bottom for a beat without letting the lower back sag.
4. 04Pull the bar back toward the feet, piking as late as possible.

Checkpoints

• -The lower back stays neutral at the longest point of the rep.
• -The descent is continuous and controlled, never a free fall.
• -The return is driven by the abs and lats before the hips pike.
• -Feet stay planted; the body pivots over them without stepping.

Common mistakes

• -Attempting from standing before owning full-range kneeling rollouts.
• -Diving down quickly and catching the position with the spine.
• -Piking the hips immediately on the return.
• -Letting the bar drift left or right off a straight track.