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Otis-Up

IntermediateStrengthTier T3

Lie back with your feet anchored and knees bent, holding a weight at your chest. Sit up while pressing the weight overhead at the top. Return the weight to your chest as you lower, stopping before your back reaches the floor.

Targets: Spine Chain (Full Spine)

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

Set up

  • Secure the feet and lie back with the knees bent.
  • Hold the weight with both hands to the chest.
  1. He lies back on the floor with the feet anchored and knees bent; the dumbbell is held with both hands to his chest, head neutral.

    Step 1 of 5

    Lie back with the feet anchored and knees bent, holding the weight at your chest with both hands.

  2. He is rising: the torso is curling up off the floor while the dumbbell travels upward from the chest, arms extending, feet still anchored.

    Step 2 of 5

    Flex the hips and spine to raise the torso while the weight starts up from the chest.

  3. He is upright at the top of the sit-up with the dumbbell pressed overhead on extended arms, feet still anchored and knees still bent.

    Step 3 of 5

    At the top, press the weight up so it finishes above your head.

  4. He is lowering with control: the dumbbell is back at his chest while his shoulders hover just off the floor, the body never fully lying back down.

    Step 4 of 5

    Return the weight to your chest as you lower, stopping before the back reaches the floor.

  5. He lies back on the floor with the feet anchored and knees bent; the dumbbell is held with both hands to his chest, head neutral.

    Step 5 of 5

    Lie back with the feet anchored and knees bent, holding the weight at your chest with both hands.

Breathing

  • Exhale forcefully through pursed lips during the working phase.

Safety Information

Flex the hips and spine to raise the torso, press the weight overhead at the top, then return the weight to the chest as the body reverses without going all the way down. Brace the core tightly and exhale forcefully through pursed lips during the effort. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.