Exercise of the Week – Barbell Rollouts… Plus Some Thoughts On Training the “Abs”
December 12, 2012 by danny · 2 Comments
First of all, sorry that I haven’t posted in awhile. We’ve been of the process of packing up boxes and moving into a new house. As you know, moving is not easy! I’ve moved too many times in my life, and I’m hoping this will be my last house ever!
We’re very excited to call this place home… beautiful house, and a great location! It’s only a couple blocks from where I work; only a couple blocks away from a bunch of restaurants/bars; and only a couple blocks away from the Rockton pool… the same pool my brothers, sister, and our friends used to hang out at as kids. So I’m very happy to be raising my babies here!!!
Our New House!
Moving on to the exercise of the week…
Barbell Rollouts
Barbell rollouts can be classified as an “anti-extension” exercise. When performed properly, they do a great job of working the “anterior core,” (rectus abdominis). One of the keys with this exercise (as is the case with any exercise), is knowing the progressions and regressions. In the video below, you’ll see me performing a barbell rollout with a weighted vest, to make it extra challenging. This is a tough progression and I would never start a new client off with this variation. Exercises like planks need to be mastered before moving up to this variation…
Once a trainee is able to get in proper plank position, the first variation of rollouts that I’ll teach is usually the kneeling stability ball rollout as Eric Cressey talks about in this video…
http://www.youtube.com/watch?feature=player_embedded&v=Gg4o745td04
I don’t know why I can’t embed this video!?! Computers – 2,766 vs Me – ZERO… they’re undefeated against me. Anyway, just click on the above link to check out stability ball rollouts and their tougher variation, ab wheel rollouts.
Below, you’ll see another anti-extension variation, TRX Fallouts…
To make this one more difficult, just walk your feet lower and extend your arms further out.
Now, if you’ve never tried any of these rollout/fallout variations, be prepared for some extreme ab soreness the next day or two. I recommend staying away from funny people for at least 48 hours following a rollout/fallout session, as laughing will kill your abs! 
“Abs Are Made In The Kitchen”
That is a common quote you’ll hear when people talk about how to get better looking abs. While I think it’s mostly true, I don’t think it’s completely true. Mostly true in this sense: it doesn’t matter how strong you get your core, or how often you work your core, if you have a big layer of fat covering it, it will not look any better no matter how many crunches, rollouts, planks, knee raises, etc that you do. So nutrition IS a key component to getting sexy abs.
NOT completely true in this sense: IF you are lean enough, working your core with some of the previously mentioned exercises will help develop a better looking “six-pack.” But again, ONLY if you are lean enough.
Bottom Line: Core work can help strengthen the core and help build a “bullet proof” back (if done properly), which is great! But will not do much, if anything, from an appearance perspective if you don’t use NUTRITION, weight training, and cardio to drop body fat.
How often do you “directly” work your core? If you have performed rollout/fallout variations, which is your favorite?
About danny
I enjoy the rollout variations, but use them only when my lower back is not prefatigued. So maybe in a more upper body dominant workout, or a workout where I havent used any deadlifing variations. The TRX fallouts seem to be a good fit for me as well. Thanks D for the great post! Best on the house as well, buddy.
You always have your thinking cap on V, I like it!
And thanks for the house wishes… hope you can come visit us here in the near future…