Certified Trainer’s Top 16 Barbell Exercises for a Complete Abs Workout

Forget doing countless crunches on flimsy benches; it’s time to trade in the fluff for functional fire. We’re talking heavy metal, folks — barbells, the undisputed champions of building brute strength and chiseled physiques.

But can barbells truly sculpt a six-pack worthy of magazine cover photos? The answer, my friends, is a resounding hell yes.

I’ve been a certified personal trainer for seven years, and after witnessing countless crunched dreams (and abs) because of ineffective ab training routines, I’m here to declare an intervention. We’re not talking yoga balls or Bosu challenges here; we’re talking barbells.

Top 16 Barbell Ab Exercises

1. Barbell ab rollout

The barbell ab rollout is one of the most challenging and effective core movements you can do. You may be familiar with the ab roller tool which is very popular but the barbell variation is a great alternative.

This exercise primarily works the rectus abdominis but it also engages the erector spinae which is highly involved in the exercise.

To do it: 

1. Load the barbell with either a 25 or 45lb plate on each side.
2. Get into a kneeling position and grip the bar about shoulder-width.
3. Keep your core tight and back straight then push the barbell out until you’re in a superman position. Keep your arms completely straight during the entire movement. Don’t drop your hips down. 
4. Use your core to pull the weight back toward your knees and repeat.

Tips:

• Make sure to keep your back straight or even slightly rounded as not doing so will limit optimal abdominal activity. 
• Do not allow your hips or butt to sink down.
• Use your core to eccentrically control the weight while in the extended, rolled out position and make sure your abs are contracting to pull the weight back in. Using your arms to pull the weight back defeats the purpose of the exercise.
• If you can’t complete the entire range of motion, roll out as far as you can and keep trying to progress further and further.

2. Landmine twists w/ anti-rotation

These are the perfect solution for building up your oblique muscles. You have to fight against rotational forces to maintain stabilization of your trunk and it’s just a great core builder in general. 

You can either attach the barbell to a dedicated landmine setup/attachment or place the end of a barbell in a corner to keep it in place.

To do it:

1. Grab the end of the barbell in front of you and interlock your fingers or place one hand higher than the other. Hold the barbell near your chest or slightly higher. 
2. While keeping your torso as rigid as possible, bring the end of the barbell down to hip level while fighting the rotation of your torso. Keep your arms straight but elbows can be slightly bent. 
3. Repeat on the opposite side.

Tips:

• Do not rotate your hips and shoulders during this exercise. 
• Keep your arms mostly straight but a slight bend is OK.

3. Single-arm push away press

The single-arm push away press is another effective landmine variation as it forces your abs and obliques to engage since you’re using one arm to perform this exercise. It requires stabilization, balance, and strength from your midsection to keep the barbell from veering off to either side.

To do it: 

1. Take a split or staggered stance for this exercise. So, the left foot should be in front when pressing with the left arm and vice versa. Keep your legs straight and core tight.
2. Grip the end of the barbell and hold it by your shoulder.
3. Press the bar up and rotate your torso inward at the same time.
4. Bring the bar back down and rotate your torso back to the starting position. 
5. Perform the desired number of reps then switch sides and repeat.

Tips: 

• Control the weight as you push it which requires the core to engage. Do not press the weight wildly as this is not conducive to the benefits we’re trying to achieve with this movement.
• Don’t allow your lower back to arch by leaning slightly forward and avoid using too much weight with this exercise.

4. Barbell overhead carry/walk

You must stabilize your entire body, not only your core to keep the barbell overhead. Although, the core muscles are highly active and super essential for maintaining a neutral trunk. You’ll benefit from improved upward scapular stabilization too.

It’s also great for cardiovascular fitness and mental fortitude. 

To do it: 

1. Press the barbell overhead and keep your arms completely straight. 
2. Keep your core tight and scapular slightly retracted. Do not let your back arch too much.
3. Simply walk for distance and place the barbell down when you feel yourself losing the ability to hold it overhead.

Tips:

• Use a slightly challenging weight but don’t go too heavy as this can be dangerous for your lower back and in general. 
• You can lift the weight into the starting positioning from a squat rack which will be easier to get it overhead.
• Keep your shoulder blades together to better control the barbell overhead and don’t allow your elbows to bend. 

5. Landmine side bends

Back to the landmine, we’ll use this setup to target the oblique muscles. This exercise can build some decent muscle size and it’s really effective overall for developing those V lines.

To do it: 

1. Hold the end of the barbell while the other end is secured.
2. Bend your torso laterally to one side and use your obliques to lift the weight back up. 
3. Repeat on the other side after you’ve completed your reps. 

Tips: 

• Use a light to moderate weight for this exercise to protect your spine and back. 
• Don’t go too far down here as you just want to bend enough before you naturally can’t go further. 

6. Plank lateral rollout

We know how useful planks are for building a stable core. Well, the plank lateral rollout takes this very basic exercise to a whole new level. You have to engage your entire core including the erector spinae to roll the weight to the side and back which makes it a very functional movement as well.

To do it: 

1. Get into a push-up stance and grip the end of the barbell with one hand. 
2. Keep your torso straight and roll the bar out to the side by extending your arm then roll in back in.
3. Repeat for the desired reps and switch sides or alternate arms to make the movement more challenging. 

Tip: 

• Roll the bar out just until your arms are extended. This isn’t a push-up variation so no need to roll all the way out and bend the arms too much. 

7. Sit up press

Situps are a classic abdominal exercise and one common way to make them more challenging is to hold some weight in your hands overhead.

To do it: 

1. Sit on the floor in a sit-up position so knees are bent while holding a barbell with hands about shoulder-width distance apart.
2. Lie on your back keeping your knees bent and press the bar above your chest as if you were doing a bench press (or floor press in this instance).
3. Keep the bar in this position and perform one sit-up. Keep your back straight and use your abs to lift your torso off the ground. You can 
4. Lie back down and repeat.

Tuck your feet under something to better stabilize yourself while you do the exercise.

Tips: 

• Don’t allow the bar to move from the starting position throughout the exercise. Although, you may need to move it back a little toward your head to keep it balanced.
• Use your abs to lift your torso off the ground and don’t try to compensate by bending your arms to help.

8. Barbell leg raise

Ok, so this awesome variation actually allows you to emphasize the lower ab muscles. Leg raise variations are some of the best you can do to target this region. 

To do it: 

1. Lie on your back and hold the barbell over your chest as if you were doing a bench press while keeping your arms fully extended.
2. With your legs bent or straight, lift them to the bar and lower them back down. Don’t allow your legs to rest on the floor.
3. Repeat this and make sure to keep your core tight during the movement. 

Tips: 

• Keep the barbell in one position throughout the entire exercise.
• You can bend your knees if you can’t keep them straight. 
• Lift your legs as far back as you can. Don’t worry if you can’t bring them to the bar.

9. Suitcase deadlift

The suitcase deadlift is a beastly exercise that works your legs and back muscles. But it’s also hugely beneficial for lateral strength and stability because you must maintain neutral positioning during the exercise.

Too often we focus only on anterior and posterior core movements which are definitely necessary. But if we don’t have all-around core stability which includes laterally as well, we experience energy leaks. As a result, the trunk cannot support certain movements due to a weak link which is a lack of lateral control.

So, the suitcase deadlift is a perfect remedy…

To do it: 

1. Stand next to the loaded barbell as if you were going to pick it up like a suitcase. 
2. Bend your hips and knees and grip the barbell in the dead center.
3. Keep your upper legs and butt higher than your knees and maintain a straight back with a rigid core. 
4. Look forward and drive through your midfoot/heel to lift the weight off the floor and don’t allow the weight to bend your torso to the side. Make sure your shoulders are as level as possible the entire time. 
5. When the bar reaches mid-thigh, hinge your hips forward to finish into a standing position. 
6. Lower your hips and bend your knees to bring the weight back down so it touches the floor then repeat. 

Tips: 

• If the bar is unbalanced, stop and reset your grip. You should grab the center of the barbell. 
• Focus on keeping your shoulders level which will ensure you’re doing the exercise correctly. 
• Use a mirror if you can to make sure you’re not bending to one side.

10. Sitting landmine Russian twist

Alright so for the last barbell exercise for abs, we’ll do the landmine Russian twist whole sitting on the floor. It’ll work the oblique muscles really well and is a neat alternative to use a free weight or medicine ball. 

To do it:

1. Sit on the floor and grip the end of the barbell by your upper chest or clavicle and hold it there.
2. Bring the barbell down to one side and stop when the bar is level with your lower chest. You can bend your arms slightly. 
3. Bring the bar back to the center and repeat on the other side. 

Tips: 

• Don’t bring the end of the bar too far down as this can place a lot of stress on the lower back due to the fixed position of the exercise. Down to mid-lower chest level is sufficient.
• Feel free to bend your arms slightly and if using a heavier weight.

11. Barbell Windshield Wipers

Imagine your arms as a sturdy car chassis and your legs as windshield wipers. That’s the essence of the barbell windshield wipers, an exercise that torches your obliques and serratus anterior like nobody’s business.

To do it:

1. Lie flat on your back with your knees extended and legs straight.
2. Hold a barbell across your chest. Extend your arms so they are perpendicular to the floor. This will be your starting position. 
3. Lift your legs while keeping them straight. 
4. Slowly lower your legs to one side, keeping your torso flat and engaged.
5. Your feet should be a few inches off the floor at the bottom. Pause and contract your abs and obliques in this position.
6. Return to the starting position.
7. Repeat on the other side.

Tips:

• Breathe. Don’t hold your breath during the movement — exhale as you lower your legs to one side and inhale as you bring them back to the center.
• Focus on core engagement, not momentum. Let your abs do the work, not your lower back or swinging legs.
• Keep your spine neutral — no arching! You want a controlled rotation, not a back bend.

12. Barbell Bicycle Crunches

Forget spin class; hop on the barbell bicycle crunches for a high-intensity cardio-core combo. This dynamic movement sculpts your entire midsection, firing up your rectus abdominis, obliques, and even your hip flexors.

To do it:

1. Lie on your back while holding a barbell against your chest. Extend your arms so they are perpendicular to the floor.
2. Flex your knees and bring them toward your chest. Your legs should be at 90 degrees at the starting position.
3. Imagine you’re pedaling a bicycle in the air. Engage your core and bring one knee towards your chest.
4. Extend that leg back out and repeat on the other side, mimicking a continuous pedaling motion.

Tips:

• Keep your core engaged throughout the range of motion for an intense ab burn.
• Maintain a controlled tempo — focus on quality over speed. Each pedal stroke should be deliberate and precise.
• Don’t let your lower back arch. Keep your core engaged and your spine neutral throughout the movement.

13. Barbell Dead Bug

Don’t be fooled by the deceiving name — the barbell dead bug is anything but lifeless. This anti-extension exercise challenges your core stability and control like no other, building bulletproof abs from the inside out.

To do it:

1. Start on your back while holding a barbell over your chest with a shoulder-wide grip.
2. Extend your elbows so your arms are perpendicular to the floor.
3. Bend your knees and bring them toward your chest. Your legs should be at 90 degrees at the starting position.
4. Slowly lower one leg toward the floor while extending the barbell overhead and keeping your elbows straight.
5. Don’t let your lower back arch.
6. Pause for a beat, then return to the starting position and repeat on the other side.

Tips:

• Engage your core throughout the movement. Imagine drawing your belly button towards your spine.
• Maintain a slow and controlled tempo. Focus on perfect form over speed.
• Don’t let your gaze wander. Keep your eyes fixed on a spot on the ceiling to help maintain proper alignment.

14. Barbell Mountain Climbers

Ditch the Everest expedition because the barbell mountain climbers will take your abs on a vertical journey of their own. This dynamic exercise torches your entire midsection, blasting your rectus abdominis, obliques, and hip flexors while boosting your cardio fitness.

To do it:

1. Start in a high plank position with a shoulder-wide grip on a barbell placed on the floor. 
2. Keep your core engaged and spine neutral. This is your foundation.
3. Bring one knee towards your elbow.
4. Extend that leg back to the plank position and repeat on the other side, maintaining a steady rhythm and keeping your core fire-hot.

Tips:

• Don’t let your hips sag. Keep them level and square throughout the movement.
• Maintain a strong plank position. Engage your shoulders and glutes to prevent your lower back from taking over.
• Breathe naturally. Exhale as you bring your knee in, and inhale as you extend it back out.

15. Barbell Jackknife

The barbell jackknife is an explosive movement that sculpts your entire core like a master origami artist. It challenges your coordination, strengthens your abs, and ignites your calorie burn.

To do it:

1. Lie flat on your back with a barbell held straight above your chest, arms extended. Engage your core and press your lower back into the floor. This is your launchpad.
2. Simultaneously, raise your torso and knees toward the ceiling, bringing your thighs towards your chest and the barbell towards your upper legs. Imagine folding yourself in half like a jackknife.
3. Pause at the peak contraction, then with a controlled motion, reverse the movement back to the starting position. 
4. Keep your core engaged and maintain a neutral spine throughout.

Tips:

• Don’t round your lower back; keep it pressed into the floor for optimal spine protection.
• Breathe explosively. Exhale as you fold yourself in, and inhale as you extend back out.
• Control the descent. Don’t let gravity take over the lowering phase.

16. Barbell Flutter Kicks

Imagine your abs are a pair of vibrant butterfly wings, and the barbell flutter kicks are your ticket to a high-flying core workout. This exercise targets your rectus abdominis and obliques with lightning-fast flutters, building lean muscle and boosting your metabolic rate.

To do it:

1. Lie flat on your back with a barbell held over your chest, arms fully extended. 
2. Keep your legs straight and feet together, core engaged, and lower back pressed into the floor. This is your takeoff point.
3. Start small, rapid back-and-forth kicks with your legs, keeping them straight and off the ground. Imagine flutter kicking in water but with a barbell as your anchor.
4. Maintain a steady rhythm and focus on keeping your core engaged throughout the movement. Don’t let your hips rock or your lower back arch.

Tips:

• Keep your movements controlled. Avoid bouncing or jerking your legs.
• Focus on quality over quantity. Fewer, precise kicks are better than sloppy, rapid ones.
• Breathe continuously — don’t hold your breath while you flutter.

Strengthen Your Core with Barbell Exercises

Transform your core strength and stability with these 16 dynamic barbell exercises. Each movement targets your abs in unique ways, promoting not just aesthetic development but also functional fitness. Let’s dive into a structured workout that you can integrate into your fitness routine.

Warm-Up:

Begin with a 5-minute light cardio session to increase your heart rate and blood flow to the muscles. Follow this with dynamic stretching, focusing on the core, back, and shoulders to prepare for the workout.

The Workout:

Perform each exercise for the recommended repetitions and sets. Rest for 60 seconds between each set to ensure maximum performance in the subsequent set.

Exercise	Sets	Reps	Rest (Seconds)	Description
Barbell Ab Rollout	3	10-12	60	Roll forward in a straight line, then pull back.
Landmine Twists w/ Anti-Rotation	3	12 each side	60	Twist your torso side to side, holding the barbell at chest height.
Single-Arm Push Away Press	3	10 each arm	60	Extend one arm with the barbell away from your chest, then return.
Barbell Overhead Carry/Walk	2	30 seconds	60	Walk with the barbell overhead, keeping your core tight.
Landmine Side Bends	3	12 each side	60	Bend side to side, holding the barbell with both hands.
Plank Lateral Rollout	3	8 each side	60	In a plank, roll the barbell side to side.
Sit Up Press	3	10-12	60	Perform a sit-up with a chest press at the top.
Barbell Leg Raise	3	10	60	Lie back, hold the barbell above chest, and raise legs up and down.
Suitcase Deadlift	3	10 each side	60	Lift the barbell like a suitcase with one hand, maintaining posture.
Sitting Landmine Russian Twist	3	12 each side	60	Sitting with knees bent, twist with the barbell from one side to the other.

Cool Down:

Finish your workout with a cool-down session consisting of 5 minutes of light cardio to bring your heart rate down. Follow this with static stretching, focusing particularly on the abs, obliques, lower back, and hip flexors.

Tips for Success:

• Prioritize form over weight to prevent injury and maximize effectiveness.
• Engage your core throughout each exercise for stability and better results.
• Gradually increase the weight as you become more comfortable with the movements.

Core Anatomy and Function

The core is composed of several different muscles with separate functions. By knowing the function of each muscle, you can ensure that your exercise selections will utilize each one for optimal development. 

Rectus abdominis 

The rectus abdominis is located on the anterior of the midsection which forms the ‘six-pack’. It functions to pull the ribs and pelvis in (curves the back).

Transverse abdominis

This muscle acts as a compressor of core contents. It functions to suck in the belly button and maintain a tight midsection. 

Erector spinae

The erector spinae muscles are located on the back and are responsible for trunk extension (forward and backward bending).

Obliques 

The external and internal obliques are located lateral to the rectus abdominis on each side with fibers that run over and under the rectus abdominis. The function of the obliques is to flex, rotate, and compress muscles of the trunk. 

Benefits of Barbell Ab Exercises

Forget the endless bodyweight crunches and sit-ups that leave you aching for days. A barbell can help you carve a core of granite. 

Barbell ab exercises aren’t just for seasoned gym-goers anymore. They’re a potent weapon in your arsenal, packing a punch of benefits that extend far beyond six-pack aesthetics.

I’ve had barbell ab exercises as a part of my core training for several years now, and it has also proved to be a game changer for many of my personal training clients. 

So, buckle up, and let’s delve into the treasure trove of advantages barbell ab exercises offer:

Strength Gains

Contrary to what most people think, ab exercises are not just for aesthetics. A strong core is key to building overall strength and endurance. What to hit an overhead press PR or a record mile time? You need a strong core for it. 

I highly recommend performing core exercises at least thrice a week to build a strong midline. Advanced athletes can perform ab exercises as much as five times weekly. 

Mind-Muscle Connection

Building a mind-muscle connection is one of the most overlooked aspects of barbell ab exercises. Using added resistance forces you to be more deliberate with the exercises. The slower and more controlled the movements, the better your mind-muscle connection will be.

Remember, contracting the muscles in the fully shortened position is key to an effective core workout. So, take it slow and keep your abs throughout the range of motion. 

Progression Opportunities

Bodyweight exercises can lead you to a rut quickly. Performing the same bodyweight exercises in each workout is one of the biggest reasons why most people fail to build a magazine cover photo-worthy midsection.

Barbell ab exercises give you ample opportunity to overload the target muscles progressively. Use a slightly heavier weight in each workout to make the workouts more challenging. However, heavier weights should not lead to compromised exercise form. 

Injury-Prevention

A strong core is about more than just vanity; it can help protect your spine. Barbell ab exercises build a strong core that acts as a shock absorber, saving your back from everyday stresses and potential injuries. 

Metabolic Conditioning

When most people think about ab exercises, they think about accessory lifts that you perform at the end of a strength training session to cool down. However, barbell exercises will redefine ab workouts for you. 

Using added resistance in your ab training routine can set your core on fire and lead to incredible results. It also boosts your metabolic rate and can lead to greater calorie burn. 

Explosive Activation

Barbell ab exercises put your core under significantly more strain than a bodyweight workout. It leads to greater muscle fiber recruitment and, hence, better results. Keep the rest duration between sets limited to 90 seconds to get the best results. 

Boosts Confidence

Let’s face it: a strong core radiates confidence. It’s no secret that an individual with a shredded midsection is more likely to walk the beach with his shirt off than a person with a protruding belly. Barbell ab exercises can help you build the core of your dreams. 

Functional Fitness

Forget exercises confined to sterile gym floors. Barbell ab movements, like the mighty rollout, mimic real-world movements and enhance your everyday life. Lifting groceries, tying your shoes, even chasing mischievous toddlers — your core will thank you for the strength and stability it gains. It’s like building a Swiss Army knife for your torso, ready for any task.

Frequently Asked Questions

Wrapping Up

You really don’t need any other barbell exercises for abs then the ones that have made our list. They’re effective but shouldn’t be too difficult for most people to do. Although, you’ll ultimately have to choose which ones work best for your experience level. 

The added weight from the barbell makes these exercise great muscle and strength builders but you’re also improving stability, balance, and overall function. So now that you have several great ideas, it’s time to try them out!

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