How to Do Over Head Weight Sit Up

Over Head Weight Sit Up is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Over Head Weight Sit Up

  1. 01Lie flat on the floor with knees bent and hold the weight directly over the chest with straight arms.
  2. 02Flex the abdominals and lift the upper back off the floor, pushing the weight toward the ceiling.
  3. 03Continue the sit up until the torso is vertical and the weight is positioned directly overhead.
  4. 04Lower the spine one vertebra at a time back to the floor while keeping the arms extended.
  5. 05Exhale forcefully at the top of the movement to maximize abdominal contraction.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Over Head Weight Sit Up

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Punch the weight toward the ceiling throughout the entire ascent to keep the load stacked over the shoulder joints.

Same coaching engine used inside the A90 app

05 / FAQ

Over Head Weight Sit Up questions

What muscles does Over Head Weight Sit Up work?

Over Head Weight Sit Up is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Over Head Weight Sit Up correctly?

Lie flat on the floor with knees bent and hold the weight directly over the chest with straight arms. Flex the abdominals and lift the upper back off the floor, pushing the weight toward the ceiling. Continue the sit up until the torso is vertical and the weight is positioned directly overhead. Lower the spine one vertebra at a time back to the floor while keeping the arms extended. Exhale forcefully at the top of the movement to maximize abdominal contraction.

What is the A90 coach tip for Over Head Weight Sit Up?

Punch the weight toward the ceiling throughout the entire ascent to keep the load stacked over the shoulder joints.

Is Over Head Weight Sit Up suitable for beginners?

Over Head Weight Sit Up is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Over Head Weight Sit Up?

No. Over Head Weight Sit Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes over head weight sit up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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