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Daniel Mesa

Full Barbell Ab Workout For A 6 Pack

barbell ab workout

We all know that eating right is essential for great abs, but working them out in the gym matters too. You need intense exercises to make those ab muscles grow and become more defined. While traditional ab exercises like planks and sit-ups are good, they have some limitations.

But here’s the secret: you can use a barbell to make your ab workouts even better. It’s a simple piece of equipment, but it adds more resistance to your core exercises, making them more effective. Plus, it lets you work your core from different angles that regular ab exercises can’t.

In this guide, we’ll show you seven easy and powerful barbell core exercises that will take your ab workouts to the next level. We will even include the full barbell ab workout we use ourselves. Get ready for some serious ab gains!

Why Are Barbells Good For Ab Development?

ab barbell workout

Before we jump into the exercises, let’s explore why barbells are excellent for building strong and defined abs:

1. Getting Stronger Gradually: Barbells make it easy to make your ab exercises more challenging. This is important for building muscle. As your core gets stronger, you can start using heavier weights.

2. Engaging Your Whole Core: When you use a barbell, it works not only the front of your abs (the “six-pack” muscles) but also your side muscles (the obliques) and deep core muscles (the transverse abdominis). This means you’re working on your entire core, which gives you a more balanced midsection.

3. Real-Life Strength: Using a barbell in your ab exercises helps you build the kind of strength you need for everyday tasks. Imagine lifting something heavy off the ground or carrying groceries. A strong core makes these activities easier and reduces the risk of injury.

7 Best Barbell Core Exercises For A Barbell Ab Workout

Let’s explore the top seven barbell core exercises that will help you sculpt a rock-solid six-pack:

1. Barbell Rollouts

Barbell rollouts are a timeless core exercise that takes your ab workout to the next level. To make them more challenging, you’ll be rolling a barbell, loaded with weight plates, forward and backward while maintaining a strong core and extended body position. This added resistance amplifies the intensity, making your core work even harder.

How To Do Barbell Rollouts:

  1. Kneel on the floor with a barbell loaded with weight plates.
  2. Grasp the barbell with an overhand grip.
  3. Roll the barbell forward while extending your body, keeping your core tight.
  4. Pause when your body is fully extended, then roll the barbell back to the starting position.

Barbell Rollouts Benefits:

  • Targets the entire core, emphasizing the rectus abdominis.
  • Enhances core stability and balance.
  • Builds abdominal endurance.

2. Barbell Russian Twists

Russian twists are known for targeting the oblique muscles, and when you introduce a barbell into the mix, they become a formidable core exercise. Holding a barbell in front of your chest while twisting your torso from side to side adds a dynamic element to this classic move, delivering a potent challenge for your obliques.

How To Do Barbell Russian Twists:

  1. Sit on the floor with your knees bent, feet flat.
  2. Hold a barbell with both hands in front of your chest.
  3. Lean back slightly and lift your feet off the ground.
  4. Twist your torso to one side, bringing the barbell close to the floor.
  5. Return to the center and twist to the other side.

Barbell Russian Twists Benefits:

  • Engages the oblique muscles.
  • Improves rotational core strength.
  • Enhances balance and coordination.

3. Barbell Sit-Ups

Sit-ups are a core-strengthening staple, and incorporating a barbell amplifies their effectiveness. By holding a barbell on your chest as you perform sit-ups, you’re not only working the rectus abdominis but also adding resistance to intensify the exercise. This weight overhead makes each sit-up a formidable core workout.

How To Do Barbell Sit-Ups:

  1. Lie on your back with your knees bent and feet flat.
  2. Hold a barbell on your chest with your arms extended.
  3. Perform a sit-up, lifting your torso towards your thighs.
  4. Lower your torso back to the ground.

Barbell Sit-Ups Benefits:

  • Focuses on the rectus abdominis.
  • Increases core strength for sit-up variations.
  • Adds resistance to traditional sit-ups.

4. Barbell Woodchoppers

Barbell woodchoppers are a dynamic addition to your core workout. These exercises replicate the motion of chopping wood, making your core muscles work hard.

How To Do Barbell Woodchoppers:

  1. Begin with a barbell on the floor, with weight plates on one end to keep it stable.
  2. Stand with feet shoulder-width apart next to the barbell.
  3. Slightly bend your knees, maintaining a straight back and engaged core.
  4. Hold the barbell with both hands near the end without weights.
  5. Lift the barbell diagonally across your body, from a low position near one hip to a high position above the opposite shoulder.
  6. Keep your arms extended and pivot your feet and torso to follow the motion.
  7. Lower the barbell back to the starting position with control.
  8. Repeat the movement for your desired number of reps, then switch sides.

Barbell Woodchoppers Benefits:

  • Targets the obliques for side-to-side core strength.
  • Improves rotational power and core stability.
  • Offers functional movement for sports and daily activities.

5. Barbell Windshield Wipers

Barbell windshield wipers are an advanced core challenge that tests both strength and flexibility.

How To Do Barbell Windshield Wipers:

  1. Lie on your back with arms extended to the sides, gripping a barbell near the end without weights.
  2. Lift your legs toward the ceiling, keeping them straight.
  3. Engage your core and maintain upper body stability.
  4. Slowly lower your legs to one side, aiming to touch the barbell to the floor.
  5. Raise your legs back to the starting position.
  6. Repeat the movement to the other side.

Barbell Windshield Wipers Benefits:

  • Challenges the obliques and deep core muscles.
  • Enhances rotational core strength and control.
  • Requires balance and coordination.

6. Barbell Single-Arm Push Away Press

The single-arm push away press is a fantastic core exercise that not only engages your abdominal muscles but also challenges your balance and stability.

How To Do the Single-Arm Push Away Press:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Hold a barbell with one hand at shoulder height, palm facing down.
  3. Brace your core and press the barbell away from your body, extending your arm fully.
  4. Keep your body stable as you push the barbell away from your torso.
  5. Return the barbell to the starting position, maintaining control throughout the movement.
  6. Repeat on the other side.

Single-Arm Push Away Press Benefits:

  • Targets the core muscles while challenging stability.
  • Enhances balance and coordination.
  • Builds functional core strength for everyday activities.

7. Barbell Pallof Press

The Pallof press is a fantastic anti-rotation exercise for the core. When a barbell is involved, it takes your core stability to new heights. Standing sideways to the anchor point, you’ll press the barbell away from your body and hold the position. This exercise is all about resisting the urge to twist, making it a core challenge like no other.

How To Do Barbell Pallof Press:

  1. Attach a resistance band to one end of a barbell and anchor it to a stable point.
  2. Stand sideways to the anchor point, holding the barbell at chest height.
  3. Extend your arms, pressing the barbell away from your body.
  4. Maintain core stability as you hold the position.
  5. Return the barbell to your chest.

Barbell Pallof Press Benefits:

  • Focuses on anti-rotation and core stability.
  • Enhances resistance to rotational forces.
  • Develops functional core strength for various activities.

The Full Barbell Ab Workout

barbell core exercises

Now that we’ve explored these effective barbell core exercises, let’s put them together into a comprehensive workout plan. Perform each exercise for 3 sets of 10-12 repetitions, focusing on proper form and control. Gradually increase the weight as your core strength improves.

  1. Barbell Rollouts: 3 sets of 10-12 reps
  2. Barbell Russian Twists: 3 sets of 10-12 reps per side
  3. Barbell Sit-Ups: 3 sets of 10-12 reps
  4. Barbell Woodchoppers: 3 sets of 10-12 reps per side
  5. Barbell Windshield Wipers: 3 sets of 10-12 reps per side
  6. Single-Arm Push Away Press: 3 sets of 10-12 reps per side
  7. Barbell Pallof Press: 3 sets of 10-12 reps per side

Remember to prioritize good form over heavy weights, and ensure you engage your core throughout each exercise for maximum effectiveness.

Anatomy Of The Core

Understanding your core’s anatomy helps you know which exercises target which muscles, so you can create a well-rounded ab workout.Your core has a few important muscles:

1. Rectus Abdominis (Six-Pack Muscles): These muscles run down the front of your belly. They’re the ones that make your abs look like a six-pack. They help you bend forward and bring your ribs and hips closer together, like when you do sit-ups.

2. Obliques: These muscles are on the sides of your torso. They help you twist your body and bend sideways. Think of them as your body’s “twist and turn” muscles.

3. Transverse Abdominis: This muscle wraps around your belly like a belt. It provides stability to your spine and supports your lower back.

Working on all these core muscles is like building a strong foundation for a house. It makes your core balanced and powerful, which is great for your overall fitness.

Final Thoughts On Barbell Exercises For Abs

So, there you have it – a powerful set of barbell exercises to chisel those abs and build a strong core. But, before you rush off to try these moves, remember that while exercise is essential, diet plays a crucial role in revealing those abs. Maintain a balanced diet to shed excess fat and let those well-defined muscles shine through.

Consistency is your ally. Incorporate these exercises into your routine, stay motivated, and soon, you’ll be proudly flaunting that impressive six-pack.

Now, go out there and work those abs into shape!


Can beginners do barbell ab exercises?

Yes, but it’s essential to start with light weights and focus on proper form to prevent injury.

How often should I train my abs with barbell exercises?

2-3 times per week is typically sufficient for ab training.

Can barbell ab exercises help me lose belly fat?

While they strengthen your abs, spot reduction of fat is not possible. A balanced diet and overall calorie deficit are crucial for fat loss.

Do I need a spotter for barbell ab exercises?

For some exercises, like barbell sit-ups, having a spotter can be helpful to ensure safety and proper form.

Can I use a regular barbell for these exercises?

Yes, a standard barbell is suitable for most barbell ab exercises, but you can also use specialty bars designed for core work.