Congratulations! You’re ready to graduate from barbell roll-outs on your knees, to advanced barbell roll-outs. This means your abs and getting into tiptop shape and should at least be visible at this point. If you’re going for an amazing 6 pack or 8 pack set of abs, you’re on the right track.
Graduating to standard barbell roll-outs means that your core stability has reached a high level of athletic performance. It is important to remember, that standard barbell roll-outs and not for the beginner. Someone with no experience performing this exercise can cause severe injury to numerous muscle groups. Before beginning, it is important to have someone with you at all times to spot you. This is to ensure your own safety.
Benefits
The standard barbell roll-out works almost every muscle group in your body simultaneously. It is an exercise that is best preformed under the supervision of a professional at first to ensure that you use the right posture and carry out the exercise in the right manner to prevent injury.
The muscle groups worked by the advanced barbell roll-out are the abs, the lower back, the thighs, the biceps, the triceps, the shoulders and the upper back. They are all impacted at different levels, and differently throughout each phase of the exercise.
How to Warm-up
Warming up for this exercise is essential. You must stretch every muscle group in your body, from your neck to your toes. You will want to stretch for at least 30 minutes before attempting this exercise.
After stretching, you will need to ensure that your blood is pumping oxygen to all of your cells and that you are mentally psyched up and prepared to carry out the exercise.
The Proper Form
In order to perform this exercise, choose a long bar with minimal weight. This should be enough to keep the bar on the floor, but light enough that you will be able to roll the bar back and forth as you work out.
Start in the extended push-up position with your hands on the bar. Slowly pull the bar toward your body, bending only at the hips and bring yourself into a “V” shape. Once you obtain the “V” shape, hold this position for the count of two. Contract your abdominal muscles and in a controlled motion, move the bar forward, back to the starting, extended push-up position.
Repeat
If you are just starting out, start with a repetition of five to determine how you feel. This is an exercise you do not want to overdo. Gradually work your way up from your comfort level by 5 repetitions each week.
How to Cool Down
Cooling down properly from this exercise is important. Not only because a proper cool down can prevent muscle cramps, but because it releases lactic acid from your muscles, which causes increased soreness and muscle tenderness.
A proper cool down can reduce the recovery time that you can expect by several days.
Ten minutes of jogging or brisk walking, followed by a full body stretching routine can provide proper cool down for your muscles. Your cool down for this exercise should last exactly as long as the exercise session itself.