Barbell Rollout from Bench

What it is

This compound core exercise primarily targets your abdominal muscles. You will also engage your glutes, hamstrings, lats, and shoulders for stability and control. It involves rolling a barbell away from your body while kneeling on a bench. This movement effectively builds significant core strength and muscular endurance.

Technique tips

• Keep your arms extended and straight throughout the entire movement.
• Brace your core tightly before initiating the rollout.
• Control the bar slowly both forward and back to maintain tension.
• Inhale as you roll out, then exhale strongly as you return.
• Roll only as far as you can maintain a flat back.
• Do not allow your lower back to arch or sag.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.