Load barbell with small plates (e.g., 5-10lbs) allowing it to roll.

Kneel on floor (use pad for comfort). Grip barbell overhand, shoulder-width.

Place barbell on floor in front of knees.

Engage core, keep back straight.

Slowly roll barbell forward, extending arms and hips, lowering torso towards floor.

Roll out as far as possible maintaining control and straight back (avoid sagging).

Pause briefly.

Engage abs and lats to pull barbell back towards knees, returning to start.

Repeat for desired repetitions.