Barbell Rollout from Bench

The barbell rollout with the knees up on a flat bench and the bar on the floor, so the body rolls out downhill and the abs work harder.

How to do it

Setup

Kneeling on the end of a flat bench, hands on a loaded barbell on the floor in front, arms straight.

Steps

Roll the bar out along the floor, the hips following the shoulders.
Go only as far as the trunk stays rigid.
Pull the bar back toward the bench with the abs.

Common mistakes

Starting here before the floor rollout is solid: the downhill roll loads the abs more; master the kneeling version first. Knees sliding on the bench: set them square on the pad at its end. Lower back sagging downhill: shorten the roll.

Breathing

Inhale rolling out, exhale pulling back.