Rollouts are one of the best exercises for developing an athletic core. But if you have a strong core, standard Ab Wheel Rollouts and Barbell Rollouts may be a bit easy for you. Luckily, there are some ways you can increase the difficulty of the exercise to continue challenging your core. Some of these movements even work other areas of your body.
So it you're already dominating Rollouts, give these variations a try to get an even stronger core.
Note: Perform these Barbell Rollout progressions only if you are able to properly perform the Curl-Up, Bird Dog, Physioball Rollouts, Weighted Carrries and Cable Chops with proper form. These are advanced moves for only the most advanced athletes.
For these exercises, you will need to get your mind right.
- From a standing position bend over and grab an Olympic barbell with 45-pound plates on each side, as you would when you are about to lift the bar off the ground. This is your starting position.
- Keeping your back arched slightly, exhale and quickly inhale while rolling the barbell out as far as you can until your arms are fully extended, you are on your toes and the front of your body is flat, almost touching the floor.
- Once fully extended, bring the barbell back to the start position slowly as you exhale. Controlling your breathing during these movements is important, because breathing patterns can get mixed up while you are performing the progressions.
- Repeat for the recommended number of repetitions shown in each video.
Traditional (Standing) Rollouts
Barbell Rollouts to Push-Ups to Knees to Elbows (Inspired from wrestling)
Push-Up to Barbell Rollouts
Elevated Standing Barbell Rollouts
Unstable Barbell Rollouts
Check out a bonus Barbell Rollout variation in the video player above. For additional variations, please check out my YouTube page at: C.A.M. Sports Performance Training.
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