Strengthen your core and abs with the barbell roll out

The barbell roll out is one of the best core exercises you can do.

This exercise focuses on working the core through anti extension. 

How does it work?
Your core muscles are being challenged to resist too much extension and it is really effective at building core strength and stability. It also gives your abs a good workout as they are being tested eccentrically.

How to do it
Set up a cushion or mat to kneel on. Then take a barbell and put two weight plates on either side. Hold the barbell at about shoulder width and brace your core. Slowly roll the bar out in front whilst maintaining a solid plank. Contract the abs when you are at your full length and bring the bar back towards your legs. 

What not to do
DO NOT go too far if you cannot even hold a plank. If you are too unstable, you could injure your lower back. 

Alternatives
If you are struggling with this one, then try using the TRX or a gym ball and perform the same movement.






So try this out and let me know what you think 

Follow us:

www.Facebook.com/synergyfitnesssystems

 

www.Twitter.com/synergyfs

 

www.Instagram.com/synergyfitsystems

 

https://www.youtube.com/channel/UCI8EnrwqO5JUDYF92Reb6bg

Visit out blog for lots more free fitness information - www.synergyfitnesssystems.blogspot.com

 

Free downloads at our website - www.synergyfitnesssystems.co.uk

 

Subscribe to our free newsletter – http://eepurl.com/SN72X

 

4 Free chicken breasts at Musclefood - http://tinyurl.com/mc2lx7m (Enter code MH100544 at checkout)

High quality supplements at MyProtein - http://tinyurl.com/qzlg3jv

Have a good day

Matt

The best lower body exercise you're not doing

Your glutes are amongst the strongest, most powerful muscles in your body and arguably the most useful muscles in helping us to run, jump, twist and turn and improve our athletic performance. 

So why are the glutes so under trained, deconditioned, and lacking in strength in so many of my clients? 

Why bother strengthening your glutes?

Having strong glutes will influence correct alignment of your pelvis, helping to reduce lower back pain, groin pain and even knee pain. 

Correct pelvis positioning from strong glutes will also maintain good knee alignment when you need it most; during those dynamic movements like jump squats in the gym, or side steps on the sports field. 

How should you strengthen your glutes?

There are many different effective ways to strengthen your gluteal complex, but if I could give you one single exercise to do to strengthen your glutes and hamstrings, this would be it. 

Credit: Bret Contreras

The barbell hip bridge should be an essential part of anyone's strength and conditioning program as it builds strength in your posterior chain by challenging your hip extension. 

CLICK HERE to see how it's done!

Have a good day

Matt

Find this post helpful? Then let us know. Find us om:

Facebook

Twitter

Instagram

See our other blog posts:

Delicious post workout protein shake

Why you should be using creatine

Build healthy, pain free shoulders