Barbell Rollerout

준비 자세

1. 01Load a barbell with round plates that roll cleanly; 10 to 25 kg plates work well.
2. 02Kneel behind the bar on a pad with hands on the bar at shoulder width.
3. 03Stack the shoulders over the bar with hips slightly forward of the knees.
4. 04Tuck the pelvis under and brace hard before moving.

수행

1. 01Roll the bar forward, letting the arms travel overhead while the hips extend.
2. 02Go only as far as you can keep the lower back from sagging.
3. 03Pause at your end range with the body in one long line.
4. 04Pull the bar back to the start using the abs and lats, not a hip hike.

체크포인트

• -Pelvis stays tucked and the lower back never falls into an arch.
• -Hips and shoulders travel forward together.
• -Arms finish near the ears at full reach.
• -The return starts from the ribs, not from piking the hips.

흔한 실수

• -Letting the hips sag and the lumbar spine hyperextend at full reach.
• -Breaking at the hips so the movement becomes a sit-back.
• -Rolling out further than the brace can support.
• -Using small plates that put the bar too low and drag the knuckles.