Otis-Up

intermediate · core_flexion

Setup

Lie on your back on a mat with your knees bent and your feet locked down: a sit-up bench with a foot roller, the bottom bar of a loaded rack, or a partner holding your ankles. Hold one light dumbbell with both hands against your chest.

Execution

Tug your feet against the anchor once before you pick the weight up; if it shifts at all, find another anchor.
Exhale and curl your torso up off the floor, leading with your chest rather than yanking your neck.
As your torso comes upright, press the weight straight overhead, finishing with your arms extended above your head.
Bring the weight back down to your chest as you begin reversing the sit-up.
Inhale and lower your torso back down under control, stopping just before your shoulders touch the floor.
If you stall mid-rep, bring the weight back to your chest before you lie back down, and never lower your torso with the weight still overhead; at the end of the set, set it down on the floor beside your hip.
Keep the weight light enough that the press stays smooth and controlled through the whole rep.

Breathing

Exhale as you curl up and press, inhale as you lower down. Keep breathing steady, do not hold your breath.

Quick cues

Lead with your chest, not your neck.
Press as you reach upright.
Light weight, smooth movement.
Stop short of the shoulders touching down.
Feet locked in before you start.

Common faults

Fault: Yanking the neck to start the sit-up instead of using the abs
Fix: Keep the weight at your chest and lead with the sternum, not the chin.
Fault: Pressing the weight overhead before the torso is upright, throwing off balance
Fix: Slow the tempo and press only once the torso is vertical.
Fault: Using a weight too heavy to control the press smoothly
Fix: Drop to a lighter plate or dumbbell until the press has no wobble.
Fault: Letting the torso slam down at the bottom
Fix: Control the last part of the descent and stop just above the floor.

Equipment

dumbbell, bench, mat

Muscle groups

core, shoulders, arms