This exercise involves placing a barbell on a bench and rolling it forward while maintaining a straight back and engaging the core muscles. It primarily targets the abs and lower back muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles, including the abs, obliques, and lower back
- Improves stability and balance
- Increases shoulder and arm strength
- Helps to prevent lower back pain and injury
- Can be modified to increase or decrease difficulty
How to perform
- Start by placing a bench perpendicular to a barbell.
- Load the barbell with an appropriate weight and place it on the floor in front of the bench.
- Kneel down on the bench and grasp the barbell with an overhand grip, hands shoulder-width apart.
- Roll the barbell forward by extending your arms and keeping your core tight.
- Lower your body towards the floor, keeping your arms extended and your core engaged.
- Pause briefly at the bottom of the movement, then use your core muscles to pull the barbell back towards your knees.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Lower Back
Primary
Shoulder
Primary
Triceps
Primary