How to do the Barbell Rollout
- Kneel behind a barbell loaded with equal round plates secured by collars.
- Brace, then roll forward only as far as you can keep your ribs and pelvis steady.
- Draw the bar back while keeping your arms long and your trunk braced.
Common mistakes
- Rolling farther after your lower back begins to arch.
- Pushing the hips backward before the bar starts to return.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 4–8 |
| Muscular endurance | 2–3 | 12–16 |
Alternative exercises
- Dead Bug · Bodyweight
- Dumbbell Dead Bug · Dumbbells
- Band Pallof Press · Resistance bands
Frequently asked questions
What muscles does the Barbell Rollout work?
Primary muscle group: Core. Secondary muscles: lats, shoulders, glutes.
How many reps should I do for the Barbell Rollout?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 4–8 reps. Muscular endurance: 2–3 sets of 12–16 reps.
What can I do instead of the Barbell Rollout?
Compare the setup and equipment for these alternatives: Dead Bug, Dumbbell Dead Bug, Band Pallof Press.