Single Arm Barbell Kneeling Rollout

Instructions for proper form

Start in a kneeling position, holding a barbell with one hand and a pronated grip. Engage your core and maintain a neutral spine. As you roll the barbell forward, keep your hips stable and prevent your lower back from sagging. Roll out as far as your core control allows, then pull yourself back to the starting position without jerking or using momentum.

Common mistakes to avoid

Avoid arching your back or allowing your hips to sag as you roll out. Don’t extend too far if you cannot maintain proper form, and refrain from using your arms or shoulders excessively instead of engaging the core.

Benefits

Specific benefits of the exercise

The single arm rollout specifically targets the rectus abdominis while also engaging stabilizing muscles in the core, helping to improve overall core strength, stability, and balance.

Expected results and timeframe

With consistent practice, you can expect to see improvements in core strength and stability within 4-6 weeks. Enhanced ab definition and muscular endurance may also develop over time..

Who this exercise is best for

This exercise is ideal for experienced trainees looking to challenge their core stability and anyone focusing on enhancing their anti-extension strength for athletic performance.

Scientific studies supporting its effectiveness

Research shows that anti-extension exercises like the rollout significantly activate the rectus abdominis and stabilize the lumbar region, enhancing core strength and functionality during dynamic movements (McGill et al., 2010).

Variations

Beginner modifications

To simplify, start with a double arm rollout or perform the exercise with knees on a padded surface. Alternatively, roll out to a comfortable distance that allows you to maintain proper form without strain.

Advanced progressions

For added intensity, perform the rollout while standing or with added weight on the barbell. You can also incorporate a stability ball for increased challenge.

Integrations

Complementary exercises

The rollout can be complemented by planks, hanging leg raises, and side planks to enhance overall core stability and strength.

Super set recommendations

Consider supersetting the Single Arm Barbell Kneeling Rollout with heavy squats or deadlifts to fully engage the core while working larger muscle groups.

Sample workout routines

Sample routine: 1) Single Arm Barbell Kneeling Rollout – 3 sets of 8-12 reps, 2) Plank – 3 sets of 30 seconds, 3) Hollow Body Hold – 3 sets of 20 seconds.

Exercise combinations

Combine with anti-rotation exercises, such as cable or band rotations, to improve core stability and functionality throughout various movements.

Best time to do this exercise in your workout

This exercise is best performed towards the end of your core workout or as part of a dedicated core session, after foundational strength exercises like squats or deadlifts.