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Barbell Ab Rollout - On Knees

StrengthExpert AbdominalsLower backShoulders Barbell
Barbell Ab Rollout - On Knees, step 1
1. Kneel and hold a loaded barbell under your shoulders with straight arms; abs tight, back slightly rounded.
Barbell Ab Rollout - On Knees, step 2
2. Roll the bar forward until your body is nearly horizontal without letting your lower back sag. Pull back with your abs.

How to do it

  1. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
  2. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  3. Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  4. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

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