Barbell Exercises For Abs

Five Barbell Moves That Will Completely Torch Your Abs

The calendar has turned to February, and you’re making an honest effort to get your butt to the gym on the regular.

But your favourite Nirvana t-shirt is still so snug, it exposes your holiday belly bulge to the world.

You’re determined to lose the stubborn fat before spring, but Google told you it takes an endless diet of side-bends and sit-ups. You have that Sir Mix-A-Lot song stuck in your head, but your abs aren’t any closer to reality.

Listen up. Ditch the BOSU ball, Ab Cruncher 3000 and ankle weights and pick up a barbell instead.

You’re going to build brutally strong abs with barbell exercises instead.

In a few focused sets, you can be on your way to a stronger core, better posture, and a leaner midsection.

The Landmine Rainbow

If you don’t have a landmine attachment, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there. Avoid leaning right against drywall or you may have a reno project on your hands soon after.

With a landmine rainbow, you attack your core by moving your arms in an arc while keeping your spine and ribcage stable.

Single-Arm Landmine Press

Overhead presses are an underrated exercise that force your abs to work through the duration of the set. When the weight is fully extended overhead, your core must brace hard to stabilize your entire torso. Keep your feet neutral (not staggered) facing the landmine and drive the barbell overhead.

Barbell Overhead Carry

The overhead carry is a challenging exercise that comes with multiple benefits, with improved conditioning and core strength among them.

Hold a barbell overhead with your elbows locked. Don’t let your lower back arch to any great degree. Push up on the bar the entire time as you walk forward at a pace you set, with your core braced and your posture upright and controlled.

Barbell Rollout

With this exercise, the further you extend, the more tension you place on your abs. It’s comparable to an ab wheel but the tension tends to be heightened with the weights further away from the core of your body, off to the sides.

Get on your knees and grab a barbell with 25-lb or 45-lb plates attached on either end. Smaller plates increase the level of difficulty as you’ll need to drop lower at full extension, but using more weight also challenges you further. Push your hips forward, keep your armsstraight, and extend the weight as far as you can without letting your ribcage flare out or your lower back dip. Squeeze your butt and back tight so there’s no “sag” throughout.

Barbell Straight Leg Sit-Up

This is a next level sit-up that keeps your spine in a healthy position throughout.

Lie on your back with your legs straight, holding a barbell overhead with your hands about shoulder-width apart. Use it without weight until you get the hang of it (or stick to a higher rep range and avoid adding weight entirely).

Keep your arms straight, keep your chest out, and lift your torso until you’re sitting straight up. Keep your legs extended throughout and do not let your back round forward.