If you are looking for a great exercise that provides amazing abdominal results, the barbell-roll out is one of them. For the beginner, the barbell roll-out on your knees is a great place to start.
In order to gain the most out of every exercise you perform, it is important to understand what muscle groups you’ll be using to complete the action. This ensures that you are properly stretched, and warmed up. On unprepared body, is more likely to suffer from severe injury than a body that knows what to expect from each and every action you will incorporate.
With any new exercise you perform, it is important to start off slow and gradually work your way up as your comfort increases.
Not only does the barbell roll-out provide a great abdominal workout, it also provides an amazing lower back workout as well. It has the ability to build abs, increase abdominal stability and strengthen core muscles.
There are many different variations that allow for working the abs in ways the muscles are not used to experiencing.
Benefits
If you are looking to increase the stability of your core or increase the definition of your 6 pack, this exercise is amazing! The burn that you experience afterward lets you know that the exercise is working and that you will soon see results beyond your wildest dreams.
The muscles that are targeted with this exercise are the lower back, the abdominal muscles, and other stabilizing muscles.
The secondary muscle groups that are affected by this exercise are the laterals hamstrings, triceps, and deltoids.
How to Warm-up
Due to the nature of this workout, you will want to warm up your entire body. After taking the time to complete a full body stretching routine, you should walk for 10 minutes and run for 10 minutes to ensure that your body is ready for the intense amount of exercise you will be doing.
The Proper Form
Select a long bar and relatively light weight. Place it on the ground.
Kneel on the ground and grab the barbell with both hands.
Slowly roll your torso forward, keeping your arms fully extended and locked through the entire exercise. Make sure that your arms remain perpendicular to the floor at all times. This ensures that you do not place stress on your shoulders and elbows.
How to Cool Down
In order to cool down from this exercise, you should slowly stretch all muscle groups that are involved in this exercise, even if they are only secondary targets. The stretching session should last at least 20 minutes to ensure that a large amount of the lactic acid is removed from the muscles, to prevent soreness later.
After stretching, you should walk for at least 15 minutes to ensure that your body has time to move the lactic acid to an exit point of your body.
This exercise should only be performed 3 times per week. It places a lot of stress on muscles that stabilize your body and your posture. Therefore, injury to these muscles is more likely, especially for a beginner.
You should become comfortable with preforming barbell roll-outs on your knees before graduating to standard barbell roll-outs.