barbell throw for abs and core strength

The barbell throw activates your back and shoulders to work your core.

Do you want to improve your posture and overall fitness? It all starts with a fort nucleus! Unfortunately, as we age, many of us experiment bad posture caused by excessive sitting, which is especially common among those who do office work. Whether you’re sitting for work or pleasure, chances are high you’re doing your posture no favors. But do not worry! You can combat sitting posture problems by strengthening your core and keeping yourself strong and healthy. In this article, we’ll share how the barbell throw is an effective abs routine for strengthening your core.

As a bodybuilder, weightlifter, or athlete, your core is even more important because it stabilizes your entire body. A weakness in this area could lead to lumbar back pain. Plus, you might get an elongated waistline that won’t do wonders for your overall physique.

Abdominal exercises they are a great way to maintain good posture and avoid declining fitness. Here’s everything you need to know about the barbell throw, how to do it, its benefits, and some useful variations you can use in your workout.

How to roll out the barbell

The barbell throw and its variations, such as the abdominal wheel throw, are considered a high-performance routine (1). It targets your rectus abdominis and iliopsoas while recruiting your bibs AND deltoids. Doing this exercise with the right form ensures you activate your abs. Here is a step-by-step guide on how to do the barbell throw:

  1. Upload a balance wheel with a weight plate on both sides.
  2. Kneel on a mat or the floor, making sure your knees are still.
  3. Firmly grip the barbell shoulder-width apart with hands in the prone position (palms down). Make sure your shoulders they are positioned directly above the balance wheel.
  4. Support your core and then, keeping your back straight, pull the barbell out until you’re in the superman position with arms fully extended.
  5. Keeping your core tight, use it to pull the bar back toward your knees to complete the rep.


When you do the barbell throw, make sure your arm AND Backwards stay straight. Don’t arch your back, or you’ll limit the work on your abs. Don’t allow yours ass OR flanks drop during the movement to keep tension on your core as well.

Perform this routine slowly, using your core to roll the barbell out and back into yours knees. Using our arms instead will defeat the purpose of this exercise as we want our core to do most of the work. If you can’t get to the point where your arms are fully extended when you roll out, try as far as you can. The more you do this exercise, the better you will be at completing the full range of motion.

Benefits of barbell throwing

core strength

Barbell rollouts are great for your abs and help improve your posture. Here are some benefits when you add this exercise to your workouts.

Increased core stability and strength

Barbell rollouts help improve stability and build core strength. You can go from not being able to do a full rep to doing more reps easily.

Better coordination and balance

Core muscles are important for overall coordination and balance. Improving their strength with barbell rollouts leads to better balance and coordination. This exercise effectively engages all core muscles.

Better posture

Your lumbar positioning affects your posture and barbell rollouts improve your lumbar positioning. This leads to better posture overall.

Increased athletic performance

You use your core for exercises like disconnect AND squats. Building your core muscles with the barbell throw makes you stronger on them. You’ll also get them in better shape to prevent injury. Additionally, this movement will have a carryover into sports as a strong core is required for athletic performance.

Reduced risk of injury

Low back pain is the leading cause of disability worldwide (2). Strengthening your core muscles can help reduce your risk of low back pain injury and relieve lumbar spine pain.

Variations of the balance throw

Barbell rollouts, like all other exercises, have variations that you can include in your own training to provide an alternative in case you can’t make them. The ones below mostly work the same muscles but may require more equipment. But we have included a popular one body weight also the core builder.

Standing Abdominal Rollout

Standing ab rollouts vary from the barbell toss, but with this routine you start in a standing position. This recruits the leg muscles to some extent and has a bigger one range of motion. You’re also more driven to maintain proper form with this movement when you return to starting position, which greatly activates your core.

Abdominal Wheel Throw

The Ab Wheel Throw is the most popular variation of this exercise and works the same muscles as the Barbell Throw. This exercise takes up less space because the abdominal wheels are smaller. However, barbell rollouts are more comfortable because you can modify your own Jack length.

Stability ball roll

Rollout with a stability ball is easier. However, it takes much more balance and stability to perform them with proper form.


Boards they’re a popular bodyweight exercise that works your muscles in a similar way to throwing a barbell when fully extended. If you don’t have a barbell, ab wheel, or stability ball handy, this is the routine to follow.

Nucleus anatomy

The human core comprises the muscles that stabilize, support and move the spine. Based on their functions, we can divide these muscles into two large groups, the motors and the stabilizers (3). Understanding how those muscles work can help you see the importance of adding ab exercises like the barbell throw to your regimen.


Stabilizer muscles help keep you strong and stable. They also play the role of maintaining intra-abdominal pressure. It includes the transversus abdominis, pelvic floor muscles, multifidus and, according to some experts, the diaphragm.


The movers are the abdominal muscles that help you bend, back, sideways, and twist. They also help you sit down. The movers are your rectus abdominis, erector spinae, quadratus lumborum and oblique.

Frequent questions

What Muscles Do Barbell Rollouts Work?

Barbell rollouts target core muscles like the rectus abdominis, obliques, and deep stabilizer muscles. They also activate the deltoids and pectorals.

Are barbell rollouts effective?

Yes, barbell rollouts are an effective way to build core muscles and improve stability. They also work on posture and balance.

What is a barbell toss?

The barbell throw is an ab exercise performed with a barbell that requires immense core stability and strength. It’s a great way to build abs and core muscles.

How can I make barbell rollouts harder?

Barbell rollouts are routines with a high level of difficulty. However, you can make things more difficult by wearing a weighted vest.

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  1. Escamilla, R. F., Babb, E., DeWitt, R., Jew, P., Kelleher, P., Burnham, T., Busch, J., D’Anna, K., Mowbray, R., & Imamura, R.T. (2006). Electromyographic analysis of traditional and non-traditional abdominal exercises: Implications for rehabilitation and training. Physical Therapy, 86(5), 656671.
  2. Hartvigsen, J., Hancock, MJ, Kongsted, A., Louw, Q., Ferreira, ML, Genevay, S., Hoy, D., Karppinen, J., Pransky, G., Sieper, J., Smeets RJ, Underwood, M., & Lancet Low Back Pain Series Working Group (2018). What is low back pain and why we need to pay attention. Lancet (London, England), 391(10137), 23562367.
  3. Oliva-Lozano, JM, & Muyor, JM (2020). Core muscle activity during physical fitness exercises: A systematic review. International journal of environmental research and public health, 17(12), 4306.

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