Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedIsolationBarbell
Barbell Rollerout
Abs · Core
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
- 2
Roll the barbell forward, extending your arms and keeping your core engaged.
- 3
Continue rolling forward until your body is fully extended and your arms are overhead.
- 4
Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
lower back
Secondary
lower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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