Otis-Up
Differentiation: Mechanics
This variation of a crunch is unique. Here is how: you raise a weight plate over your head while sitting up. This movement helps strengthen and develop your abs.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic plate.
3) Place a padded exercise mat on the floor.
4) Lie on your back on the floor.
5) Bend your knees.
6) Hold the plate against your chest with both hands.
7) You can secure your feet under a bench, if you wish.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Slowly raise your torso upward as you simultaneously lift the plate straight up...
3) ...until the plate is over your head.
4) Hold this position for a count of one second.
5) Then, lower the plate to your chest as you lower your torso toward the floor using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not let your shoulders touch the floor when returning to the starting position.
Keep both feet on the floor throughout the movement.
Keep your head and neck straight when lowering your upper body.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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