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.
This exercise places a dual demand on core flexion strength and shoulder stability, which can be taxing on the central nervous system. Our AI tracks your specific RPE and rep velocity to ensure you aren't compensating with momentum as you fatigue; if your recovery data (HRV or sleep) indicates high systemic stress, the app may suggest regressing to a standard sit-up to protect your lower back.
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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