Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Medicine Ball Rollouts Overview

The medicine ball rollouts are a variation of the rollout and an exercise used to strengthen the muscles of the core.

The medicine ball rollout is part of the plank exercise family tree and works the core through anti-extension.

Rollouts in general can be extremely beneficial in building the core strength needed to put up stronger numbers on compound lifts such as the overhead press.

Medicine Ball Rollouts Instructions

  1. Assume a tall kneeling (both knees down) stance with your palms facing and your hands resting on a medicine ball.
  2. Push the medicine ball forward with your arms extended until your arms are fully overhead.
  3. Brace your abs and pull yourself back to the starting position.
  4. Repeat for the desired number of repetitions.

Medicine Ball Rollouts Tips

  1. Ensure the rib cage stays down and the lower back doesn't arch as you reach overhead.
  2. If you find you can’t maintain a neutral spinal position during the exercise then choose other variations such as wall press heel tap and hip extension which provide more stability and shorten the lever arm.
  3. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath. Exhale as you reach overhead.