Barbell Rollout from Bench

Core · Barbell

How to do it

Kneel **on a bench** with a loaded barbell on the floor beside its end, taken with a medium grip. Let it roll forward as your body extends, as far as you can still brake, and pull back with your abs. Being raised, **the bar can keep rolling below your knees** and the range is longer than from the floor. It is the intermediate step towards the standing version. The classic mistake is kneeling too close to the edge: leave room to extend without falling off.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs, Back, Shoulders

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