Overhead Weighted Sit Up
The Overhead Weighted Sit Up is a core strengthening exercise that combines a traditional sit-up with an overhead static hold to increase resistance and demand on shoulder stability. It targets the upper abdominals and hip flexors while actively engaging the anterior deltoids.
Iridium tracks this exercise toward upper abdominal volume while factoring in the isometric fatigue placed on your anterior deltoids. The system reviews your 7-day history to ensure your shoulders have sufficient recovery status to maintain overhead stability before prescribing this variation. If RPE trends suggest shoulder fatigue is limiting your core work, Iridium will rotate to an exercise that better isolates the abs.
Form Cues
- Keep arms fully extended and locked out overhead
- Press your heels firmly into the floor
- Exhale sharply as you peel your spine off the ground
- Keep the weight directly vertical relative to gravity
- Control the descent one vertebra at a time
- Don't let the weight drift forward in front of your head
- Don't use momentum to jerk your torso up
- Don't lift your feet off the ground
- Don't arch your lower back excessively at the bottom
- Don't bend your elbows during the movement
Common Mistakes
- Drifting arms forward for leverage
- Using momentum to initiate the lift
- Rushing the lowering phase
- Hyperextending the lumbar spine
- Lifting feet off the floor
Muscles Worked
This movement primarily targets the rectus abdominis by increasing the lever arm length against the torso, requiring greater force to flex the spine. It secondarily works the anterior deltoids and rotator cuff to stabilize the weight overhead, as well as the hip flexors during the upward phase of the sit-up.
Primary
Secondary
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