Standing Roll Out

This exercise requires good upper body and core strength as well as good flexibility.

Commence the exercise with your feet wide apart, with a suitable barbell close to your feet, with your hands wrapped around the bar. As you become stronger with the exercise, you may decide to work with your feet closer together.

Its essential that the weights / bar will be able to rotate freely across a smooth surface.

Keeping your legs and arms straight throughout the movement, slowly and under control roll the barbell forward to a point that still enables you to roll back with the bar. Your feet will naturally raise up onto their toes.

As you become more adapted and stronger with this exercise, you will find that your able to extend the bar further out, to a position whereby your arms are horizontal to the floor.

Having your feet closer together will also makes this exercise harder.