Otis-Up

A core and pressing combination exercise using a plate to press overhead while performing a sit-up for integrated strength development.

Instructions

1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a weight plate or dumbbell with both hands at chest height against your torso.
3. Engage your core and initiate the movement by flexing your hips and spine to raise your torso off the ground.
4. As you lift, press the weight straight up away from your chest as you reach the top of the movement.
5. At the peak, the weight should be directly above your head with arms extended.
6. Control the descent by lowering the weight back to chest height as you reverse the sit-up motion.
7. Return to the starting position without fully relaxing back to the floor.
8. Repeat for the desired number of repetitions.

Tips

• Keep the weight at chest height during the sit-up phase for better core engagement.
• Press the weight explosively at the top to maximize abdominal activation.
• Do not let your feet leave the ground - anchor them firmly.
• Keep your head neutral and eyes looking straight up to protect your neck.
• Control the eccentric (lowering) phase to maximize time under tension.