The Barbell Rollout is undoubtedly one of the best exercises to strengthen the core. Other advanced core exercises you can perform are essentially variations of the Barbell Rollout.
Here I show you what could be one of the most difficult core exercises ever.
Ring Plate Pushout
The Ring Plate Pushout combines a Single-Arm Plate Push, a Single-Arm Suspended Plank and a Rollout into one exercise. Alone these are challenging exercises. Put together, you have a move that will absolutely crush every part of your core.
This exercise trains anti-extension—i.e., the ability to keep your lower back from arching. But it also works anti-rotation and cross-patterning, because one side of your body provides stability during the movement. This is extremely important for one-sided athletic movements, where you need to brace your core from one shoulder to the opposite hip.
This exercise might seem crazy, but execution is fairly simple as long as you have adequate strength. It not only develops core strength, it increases shoulder stability, shoulder strength and even upper body mobility. It really delivers a huge bang for your buck.
Ring Plate Pushout How to:
- Set up the gymnastic ring where it is comfortable for you. I recommend about 5 to 7 inches off the ground.
- Get a good grip on the ring with your left hand.
- Assume the push-up position with your right hand behind a weight plate. Keep your core tight, back straight and hips square to the ground.
- As you lower into a Single-Arm Push-Up, push the plate forward with your right hand.
- Push yourself up and pull the weight back to return to the starting position.
Sets/Reps: 3x5 each side
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