This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!
WHO SHOULD USE THIS EXERCISE?
Recommended for intermediate to advanced gym goers. It might be a good idea to start with Single Arm Overhead KB Sit-ups if you have not yet built up enough strength to use band with both arms: https://immortal-training.com/single-arm-overhead-kb-sit-up/
WHICH MUSCLES DOES THIS EXERCISE TARGET?
Rectus Abdominis
Transverse Abdominis
WHAT ARE THE KEY POINTS?
Attach the band to a stable apparatus
Lay flat on your back, knees bent, with your feet on the floor
Hold the band with both hands, extend your arms towards the ceiling and keep the elbows locked
Explode upwards whilst driving your lower back into the ground
Your arms should be above your head when you are completely sat up
Core strength is best built whilst balancing a weight in an overhead position. In this case with a barbell. Exploding upwards from the floor as to defy gravity with this movement improves the transition of strength into power.
Muscles Focused: Abdominals
Key Points:
– Lay flat on the floor with your knees bent
– Take a wide grip on the barbell (outside of shoulders width) with your elbows locked out
– Drive your lower back into the floor using your core strength to explode upwards whilst keeping your arms locked with the bar above your head
– Keep your chest high
Here is a crafty concept using only a resistance band to help you get your shoulder workout in! Can also be done using a dumbbell or kettle bell.
Main Muscles: Anterior Deltoid, Trapezius Major, Hamstrings, Quadriceps
Key Points: – Keep your back straight & core tight – The band should be under the arch of your foot and looped around your palm – Bend your knees and throw your whole body into the movement when driving upwards – Press overhead until your elbow locks out – Use full range of motion and train both sides evenly
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