Male model ex_SJGWKT

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Waist · Weighted

Over Head Weight Sit Up

intermediatestrength

Over Head Weight Sit Up is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and upper back assisting. It needs a weighted. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Weighted
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · Rectus Abdominis
Hip Flexors · Iliopsoas

Secondary muscles

Shoulders · Deltoids
Upper Back · Trapezius

How to do Over Head Weight Sit Up

Begin by lying flat on your back with your legs slightly bent and your feet together. Hold a weight plate with both hands, extending your arms straight above your chest.
Engage your core muscles and lift your upper body off the floor into a sitting position while keeping the weight extended straight up.
As you sit up, ensure your back remains straight and your chest is lifted, bringing your torso to an upright position.
Lower your upper body back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your core engaged throughout the entire movement to maintain stability and proper form.
Avoid using momentum to lift your upper body; focus on using your abdominal muscles to perform the sit-up.
Exhale as you sit up and inhale as you lower back down.

Over Head Weight Sit Up alternatives

Dumbbell Decline Sit-Up

Abs · intermediate

Decline Sit Up

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Dumbbell Overhead Sit-Up

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Band Decline Sit Up

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Over Head Weight Sit Up FAQ

What muscles does Over Head Weight Sit Up work?

Over Head Weight Sit Up mainly works the abs in the waist (Rectus Abdominis and Iliopsoas). The shoulders and upper back work as secondary muscles.

What equipment do you need for Over Head Weight Sit Up?

You need a weighted.

How many sets and reps of Over Head Weight Sit Up should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Over Head Weight Sit Up good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Over Head Weight Sit Up burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Over Head Weight Sit Up?

Other exercises for the abs include Dumbbell Decline Sit-Up, Decline Sit Up, Dumbbell Overhead Sit-Up and Band Decline Sit Up.

For developers

Use Over Head Weight Sit Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SJGWKT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SJGWKT",
  "name": "Over Head Weight Sit Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_SJGWKT/mp4-720.mp4?…",
    "poster": "https://…/ex_SJGWKT/poster.jpg?…"
  }
}