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Medicine Ball Overhead Sit-Up
Medicine ball overhead sit-up that targets rectus abdominis and hip flexors to build core strength and stability; commonly scaled with ball weight or decline bench.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Triceps
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
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
6/10Anterior Delts
Obliques
5/10External Obliques
Triceps
4/10Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat. Hold a medicine ball with both hands extended overhead, arms straight.
- Brace your core and tuck your chin slightly.
- Exhale and curl your torso upward, keeping arms extended overhead.
- Sit up until your torso is upright, squeezing abs at the top.
- Pause briefly, then inhale and lower your torso slowly.
- Return to the starting position with control.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep arms straight
- Engage core fully
- Control the descent
- Neck neutral
- Squeeze abs at top
Breathing
Inhale during descent and brace core; exhale as you curl upward.
Tempo
2-1-2
Range of Motion
From lying flat with ball overhead to torso upright and ball directly above shoulders.
Safety
Safety Notes
- Avoid if acute low back pain
- Use appropriate ball weight
- Anchor feet if needed
- Consult doctor for spinal issues
Spotting
No spotting needed; perform solo with proper form.
Common Mistakes
- Using momentum
- Letting feet lift
- Arching lower back
- Dropping ball too fast
- Neck strain from looking up
When to Avoid
- Chronic low back issues
- Acute spinal injuries
Flexibility Needed
- Shoulder flexion for overhead hold
- Hip flexion mobility
Build Up First
- Master basic sit-up
- Core bracing competency
Also known as
Overhead Med Ball Sit-Up, Medicine Ball Sit-Up Overhead, Med Ball Overhead Crunch
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