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anti extension
Barbell Rollout
Search GoogleBarbell Rollout is a intermediate anti extension exercise using barbell and weight plates. It primarily trains abdominals and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals, core
- Secondary
- lats, shoulders
- Equipment
- barbell, weight plates
- Mechanic
- compound
Setup
- — Prepare the barbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning barbell rollout.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Roll the bar forward only as far as the ribs and pelvis can stay controlled, then pull back.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the anti extension.
- — Roll the bar forward only as far as the ribs and pelvis can stay controlled, then pull back.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo barbell rollout
Regressions
- — Supported or reduced-range barbell rollout