equipment

Barbell

sets

3

reps

6-12

rest

60-90 sec

1. Load a barbell with small plates so it rolls freely.
2. Kneel on a mat behind the bar with your hands on it at shoulder width.
3. Set your shoulders over the bar with your arms straight.
4. Tuck your ribs down and press your hips slightly forward.
5. Brace your midsection hard before you move.

1. Roll the bar forward, letting your body extend with it.
2. Keep your hips and shoulders moving together as one unit.
3. Continue only as far as you can go with your lower back staying flat.
4. Pull the bar back toward your knees using your midsection.
5. Return to the start with your hips under your shoulders.

Inhale and brace before rolling out. Exhale as you pull the bar back to the start.

• Keep your ribs down and hips slightly tucked throughout.
• Move the whole body as one piece — do not pike at the hips.
• Let your lower back position decide how far you roll out.
• Start with a short range and extend it as you get stronger.
• Build up with planks before attempting full rollouts.

• Rolling out further than the lower back can hold, so it arches.
• Piking at the hips to pull the bar back.
• Letting the hips sag while the shoulders travel forward.
• Attempting a full rollout before shorter ranges are solid.
• Holding the breath through the whole repetition.

From kneeling with shoulders over the bar to as far forward as you can go with the lower back flat. Range should grow with strength, never at the cost of back position.