EZ-Bar Kneeling Roll-Out

Ez Bar Kneeling Rollout Instructions

- Weight plates (optional for added resistance)
- A mat or comfortable surface to kneel on

Starting Position:
1. Begin by kneeling on the mat or soft surface.
2. Hold the Ez Bar with both hands, positioning your hands about shoulder-width apart.
3. Place the bar on the floor in front of your knees, ensuring that it is balanced and stable.

Movement Instructions:
1. Engage your core and keep your back straight as you prepare to move forward.
2. Slowly roll the bar forward, extending your arms in front of you while lowering your torso towards the ground. Make sure to keep your hips in line with your knees.
3. Roll out as far as you can without allowing your lower back to sag. Your body should form a straight line from your knees to your shoulders.
4. Hold this extended position for a brief moment, feeling the stretch in your core.
5. To return to the starting position, engage your core and pull the bar back towards your knees, using your arms and core muscles to control the movement.
6. Repeat the rollout for the desired number of repetitions.

Tips for Beginners:
- Start by rolling out only a short distance and gradually increase as you build strength.
- Keep your movements smooth and controlled to avoid injury.
- Focus on maintaining a strong core throughout the exercise to support your back.