Sit Ups (Overhead Weighted)

Exercise name: Sit Ups Overhead Weighted

Exercise description:

• Setup: Lie flat on your back on a mat, knees bent at roughly 90 degrees, and feet flat on the floor (anchored with weight bag).

• Grip & Position: Hold a weight plate or dumbbell with both hands, extending your arms straight overhead so the weight is directly above your chest or head.

• The Ascent: Contract your abdominal muscles, exhaling as you lift your torso off the ground, keeping your arms fully locked out and the weight directly overhead throughout the motion.

• Top Position: Sit up fully until your torso is upright and vertical, with the weight directly over your head.

• The Descent: Slowly and with control, lower your torso back down to the starting position while keeping your core engaged and arms locked.

• Repetition: Keep your feet on the floor, using an anchor if necessary, and repeat for the desired number of reps.

Technique that must be performed to count: Weight must remain in locked out arms overhead the entire duratation of the rep.

# of repetitions before shooting: 5-10 depending on the station time.

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: 25 lbs plate or KB.