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Also known as: Serratus slide with barbell on the floor.

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Technique

  1. Place a Barbell, with a plate on each side, on the ground, grab it and get into a low pushup position.
  2. From there, extend your arms forward to make your whole body straight while keeping a Hollow body position.
  3. Bring the arms back into the starting position.

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Form tips

  • Keep the Abs engaged at all times, with a posterior Pelvic tilt.
  • Keep the legs straight.
Risks
  • This can put a lot of strain on your shoulders. Progress slowly to this level of difficulty.
  • Do not let your back arch.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Chest
  • Back

Secondary

  • Hip adductors
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major

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Equipment

Barbell
Barbell

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Appears in

Joint movements
Trunkflexion
Shoulderextension forward
Hipflexion
trains stretches

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Regressions

e12m

Barbell ab rollout

Elite
e1ad

Ab wheel rollout

Elite
e076

One-arm ab rollout

Herculean
e1ab

Knees ab wheel rollout

Advanced
e1ac

Straddle ab wheel rollout

Advanced
e017

Rings rollout

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.