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Weight-Plate V-Up

AdvancedStrengthTier T3

You lie flat on your back, legs straight, holding one weight plate in both hands behind your head. You lift your straight arms and legs together to meet over your body, then lower.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying flat on his back, legs straight, arms extended behind his head with both hands on the rim of one weight plate.

    Step 1 of 3

    Lie flat on your back with your legs straight and your arms extended behind your head, holding one weight plate in both hands.

  2. The same man balanced on his hips in a V, straight legs lifted, straight arms carrying the plate over his shins.

    Step 2 of 3

    Lift your legs and your arms together so they come together in a V, the plate held over your straight legs.

  3. A man lying flat on his back, legs straight, arms extended behind his head with both hands on the rim of one weight plate.

    Step 3 of 3

    Lie flat on your back with your legs straight and your arms extended behind your head, holding one weight plate in both hands.

Safety Information

Keep both arms straight and the plate held firmly in both hands throughout; do not let it drop toward the face or swing loosely. Keep both knees straight and lift the legs and the arms together; do not throw the plate forward to get up, and lower the arms and legs slowly to the floor. Stop if you feel pain in the neck, back, shoulders or hips, or if you cannot lower the legs and arms back to the floor under control, and ask a clinician if you have a back, neck, shoulder or hip condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.