How to do a Medicine Ball Overhead Sit Up

Authored by Fitbod

About Medicine Ball Overhead Sit Up

Sets Logged
36,234
Popularity Rank
718th
Difficulty
Advanced
Abs Strength
94 mSCORE 19th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Incorporating a medicine ball held overhead, this sit-up variation increases the workload on the abdominals and arms. It enhances core strength and stability, providing a more challenging alternative to traditional sit-ups by adding resistance and increasing the range of motion.

  1. Lie face up on the floor with a medicine ball grasped in both hands and your knees bent.
  2. Position the medicine ball in the middle of your chest.
  3. Engage your core to raise your torso off the floor as you begin to raise the medicine ball above you.
  4. Pause for a moment once the medicine ball is above your head while maintaining tension in your core.
  5. Slowly allow your torso to descend back into the starting position while maintaining tension in your core and bringing the medicine ball back to your chest.
  6. Maintain good posture by keeping your core engaged, shoulders back and chest up.
  7. You should feel this exercise primarily in your core, but may feel some tension in your shoulders from pressing the medicine ball overhead.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight