Weighted Sit-Up
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Weight Plate
Primary muscle group
Rectus Abdominis
Secondary muscle groups
Hip Flexors, Obliques
Movement pattern
Trunk Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military
Overview
Purpose. Build abdominal strength through a full trunk flexion range.
How it fits the system. A beginner-level trunk flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Crunch and Slider Adductor Slide.
Primary muscles
Rectus Abdominis
Secondary muscles
Hip Flexors, Obliques
Movement pattern
Trunk Flexion
Equipment
Weight Plate
Difficulty
Beginner
How to Perform
- Lie on your back with the knees bent and the feet anchored or flat.
- Hold a plate on the chest or overhead.
- Exhale and curl the ribs towards the pelvis.
- Continue up until the torso is upright.
- Lower slowly, one vertebra at a time.
- Keep the chin lightly tucked throughout.
Coaching Cues
- Curl up rather than hinging straight up from the hips.
- Exhale on the way up.
- Control the lowering for three seconds.
Common Mistakes
- Yanking the head forward with the hands.
- Using momentum from the arms.
- Letting the lower back slam back down.
Progressions & Regressions
Progressions
Increase load or hold the plate overhead.
Regressions
Perform without load or reduce range.
When to Use It
When to use
As abdominal strength work.
When not to use
With lower-back pain aggravated by repeated spinal flexion.
Programming
3 sets of 10 to 15 reps.
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