Barbell Ab Rollout - Straight Leg

Differentiation: Mechanics

This variation of an ab rollout is unique. Here is how: you keep your legs straight. Keeping your legs straight places extra emphasis on your core. You also use an Olympic bar. Using the bar reduces the need to maintain balance as you roll, | (like you would need to do when performing a Ab Rollout using an ab roller). Not focussing on balancing allows you to focus exclusively on contracting your abs.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the bar on the floor.
4) Load a 10 lb. plate onto either side of the bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Stand about four to five feet from the bar.
7) Get into push-up position by leaning downward onto the bar.
8) Grasp the bar so your hands are approximately shoulder-width apart.
9) ...with your palms facing your body.
10) You should be on your toes as you would in a push-up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Exhale as you roll the bar back toward your legs...
3) ...until the bar reaches just in front of your toes.
4) Pause for a moment at the top
5) Then, inhale as you slowly roll the bar away from your legs...
6) ...back to the starting position.
7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

It is very important to keep your back sturdy with a slight arch to properly target your core.
Keep your arms perpendicular to the floor throughout the movement. If your arms begin to tilt inward, you will be leading with your shoulders and thus the movement becomes a shoulder exercise instead of an ab exercise.
It is important to keep your core tight during this whole movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

Gear You'll Need


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Appearing in the Video

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Focus on bringing your hips upward and back, while keeping your arms straight when rolling the barbell back to your toes.

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