Cool exercise: the weighted roll-out

Written by Mike on July 27th, 2009

This exercise works a number of muscles, including both the upper and lower abdominals, the lower back and the triceps.

To perform this exercise you will need a small barbell or a dumbbell set with the nuts loosened a bit so that the weight plates move freely. Then it’s simply a matter of:

  1. standing on your knees,
  2. putting both hands on to the barbell or dumbbells,
  3. keeping your elbows locked, and
  4. pushing forwards, letting yourself roll forward until you can’t go any further.

Finally, reverse the movement until you are back where you started.

Here’s a video I found that illustrates the exercise quite well. It’s a lot harder than it looks!

You can add a weight plate on your back as you do this to increase resistance.


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