Barbell Ab Rollout - On Knees
Differentiation: Mechanics
This variation of an Ab Rollout is unique. Here is how: you perform this exercise on your knees. Kneeling offers some support for your core while rolling forward. You also use an Olympic bar. Using the bar eliminates the need to maintain balance, (like you would need to do when using an ab roller). Not focussing on balancing allows you to focus completely on contracting your core.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic bar.
3) Position the bar on the floor.
4) Load 10 lb. weight plates on each side of the Olympic 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) Position a padded exercise mat on the floor behind the bar.
7) Get on your knees on the mat.
8) Grasp the bar - placing your hands about shoulder-width apart.
9) ...with your palms facing your body.
10) You should feel as though you are in a push up position.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while rolling the bar out slowly using a controlled movement.
3) ...until your chest nearly touches the floor.
4) Pause briefly at the bottom
5) This is the ending position.
6) Exhale as you reverse the movement by pulling the bar back up to the knees.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
It is important to keep your core tight during this whole movement.
It is very important to keep your back sturdy with a slight arch to properly target your core.
Keep your arms stiff and straight. 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.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar and it is best to use an exercise mat. We have listed a link below to Lockjaw brand Olympic Barbell Collars and a Valeo brand Exercise Mat - 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
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Valeo Exercise Mat | $17.51 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Focus the tension on the ab muscles while returning the bar to your knees.