Is This The Best Core Exercise?

Training the abs and building a strong core is one of the most popular exercises in the gym, enjoyed by both men and women alike. This leads people to training hours in the gym with a litany of exercises.

There’s nothing inherently wrong with this, but many people could actually be wasting their team – and possibly even getting an inferior workout! That’s why we’re going to go over what is arguably the single best core exercise.

What Is The Core?

When we say the core, we’re talking about the muscles surrounding the torso that work to stabilize the spine. Collectively, these muscles are;

• Rectus Abdominis (The Six-Pack)
• Transverse Abdominis (The Corset Muscle)
• Obliques (The Sides)
• Erector Spinae (The Lower Back)

While they do have specific functions, collectively, their main function is to stabilize the spine while also allowing movement.

Function Of The Core Muscles

Here’s a quick rundown of what these muscles do.

1. Rectus Abdominis (The Six-Pack)

This is the vertical muscle on the front of your stomach, divided by the linea alba, which gives that “pack” appearance. It has two primary jobs;

• Stabilize the spine

• Flex the spine

Most people only train this muscle with crunches, but using isometric movements is just as effective.

2. Transverse Abdominis (The Corset Muscle)

The transverse abdominis, known as the “corset muscle”, is a deep muscle that wraps around your torso, holding everything in tight, like a corset.

Its only job is to stabilize the spine and increase intra-abdominal pressure.

3. Obliques (The Sides)

These are your side abs—external obliques on top and internal obliques underneath. They work in pairs across the body (right external with left internal, and vice versa). 

They have several functions, including;

• Rotation

• Side bending

• And of course, stabilization

Just as important is something called “anti-rotation” – this is resisting a rotational movement as seen in the Pallof press.

4. Erector Spinae (The Lower Back)

The erector spinae is commonly referred to as “the lower back”, whether people know it or not. 

It’s a pair of muscles that run up either side of the spine. As it travels up, each muscle branches out into 3 fingers, spreading out across your back. This allows several functions;

• Stabilization of the spine

• Spinal erection

• Lateral flexion

The Best Core Exercise – The Barbell Rollout?

So we’re just going to jump right into it.

The barbell rollout is a core exercise that is performed with a barbell, but it can also be performed with an ab wheel. Further, you can perform by using your knees for an easier version.

Holding onto the barbell, you keep your feet or knees planted and then allow the barbell to roll out in front of you as far as you can go. Ideally, you can let your arms come out all the way in front of your head.

Why The Barbell Rollout Is The Best Core Exercise

As we saw above, all the core muscles play unique roles. However, they also function together to stabilize the spine and prevent movement. Therefore, you need a movement that demands high levels of stabilization to engage all the muscles.

This is the barbell rollout – it’s essentially a plank on steroids. When the barbell is rolled out and stretches your body out, it requires significant amounts of stabilization.

This provides several mechanisms that train the core.

• As your entire body is stretched out, your core must resist spinal extension and prevent your hips from sinking.

• You must also pull your torso back using your core.

• You can actually load the barbell with more weight, increasing the load being pulled back.

• It hits every single muscle with high muscle activation.

Research That Supports The Barbell Rollout As The Best Core Exercise

Several studies have compared the rollout to other core exercises and found that it not only causes muscle activation in all core muscles but also has some of the highest activation levels among them.

• A 2006 study compared rollouts with other core exercises, including reverse incline crunches, hanging knee raises, and bent-knee sit-ups. It found that the rollout had some of the highest muscle activation in the core muscles studied, specifically the rectus abdominis (upper and lower) and the obliques.¹

• In 2010, a study examined 10 different core exercises. While it used a Swiss ball rollout rather than a barbell, the Swiss Ball pike had the greatest muscle activation for the upper and lower rectus abdominis, as well as the external and internal obliques.²

This means that when selecting just one exercise, the barbell rollout will provide the most comprehensive core workout.

Or, you could put in your entire core training program.

How To Perform The Barbell Rollout

1. Load the barbell with sturdy, round plates so it can roll smoothly

2. Kneel down on a mat or pad to protect your knees.

3. Grip the barbell with both hands, about shoulder-width apart (overhand grip).

4. Start with the barbell directly under your shoulders, arms straight, and back flat.

5. Engage your core, keeping your glutes tight, and avoid arching your lower back.

6. Slowly roll the barbell forward, extending your arms in front of you.

   • Keep your hips and torso moving together—don’t let your hips sag.

   • Go as far as you can while maintaining control and keeping your spine in a neutral position.

7. Pause briefly at the end range—your body should be close to parallel with the ground.

8. Pull the barbell back using your core and lats, keeping your torso rigid and straight.

Tips To Improve Your Barbell Rollout

1. Start on your knees. You can begin on your knees and perform rollouts to build strength.

2. If you start on your knees, be sure to let your torso lean forward. Many beginners will simply roll the bar out, yet keep their torsos back.

3. Begin using a short range of motion. You don’t need to stretch all the way out when you begin. Go out as far as you can without falling and pull yourself out.

4. Don’t let your hips fall. Keep your torso extended with your hips slightly tucked. Don’t let your hips sink. 

5. Go slow and controlled, going both out and back. This is a slow movement. You get activation through the stabilization, similar to a plank. Roll out and return slowly with each repetition.

References

1. Rafael F Escamilla, Eric Babb, Ryan DeWitt, Patrick Jew, Peter Kelleher, Toni Burnham, Juliann Busch, Kristen D’Anna, Ryan Mowbray, Rodney T Imamura, Electromyographic Analysis of Traditional and Nontraditional Abdominal Exercises: Implications for Rehabilitation and Training, Physical Therapy, Volume 86, Issue 5, 1 May 2006, Pages 656–671, https://doi.org/10.1093/ptj/86.5.656
2. Escamilla RF, Lewis C, Bell D, et al. Core muscle activation during Swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther. 2010;40(5):265-276. doi:10.2519/jospt.2010.3073 https://pubmed.ncbi.nlm.nih.gov/20436242/