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Medicine Ball Overhead Sit Up
This sit-up variation uses a medicine ball held overhead to increase core load. It targets the rectus abdominis and hip flexors for increased core strength and stability.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
5/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for core endurance, longer for heavier load.
How to Perform
Lie supine on the floor or a mat with your knees bent and feet flat. Hold a medicine ball overhead with your arms fully extended, resting lightly on the ground.
- Brace your core muscles, keeping the ball directly overhead with straight arms.
- Exhale and flex your spine to lift your torso toward your knees.
- Continue rising until your torso is vertical or slightly past the vertical plane.
- Inhale and slowly reverse the motion, controlling your descent back to the floor.
Coaching Tips
Form Cues
- Keep arms locked overhead
- Control the lowering phase
- Engage your abdominals
- Avoid neck strain
Breathing
Exhale as you lift your torso, and inhale as you slowly lower your body back to the starting position.
Tempo
2-0-1
Range of Motion
Move from the shoulders touching the floor up to a fully seated, vertical position, maintaining arm extension throughout.
Safety
Safety Notes
- Avoid if experiencing acute lower back or spinal disk issues.
- Maintain a neutral neck position; do not tuck the chin excessively.
Spotting
Not recommended. If stability is an issue, anchor the feet or have a partner hold them.
Common Mistakes
- Swinging the medicine ball for momentum
- Crashing the lower back down rapidly
- Letting the arms drift forward during the lift
When to Avoid
- Acute lower back pain or spinal injury
- Severe shoulder impingement
Flexibility Needed
- Good active shoulder flexion (180 degrees)
Build Up First
- Ability to perform a basic unweighted sit-up
- Competence in maintaining overhead stability
Also known as
Medicine Ball Overhead Sit-Up, Overhead MB Sit Up
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