Medicine Ball High Low Situp
Sit-up with medicine ball traveling from overhead to between the legs — combined trunk flexion with arm sweep.
Level: Beginner
Primary: Abs
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Boxing MMA
Target muscles
The rectus abdominis drives spinal flexion. The hip flexors lift the torso. The shoulders sweep the ball through the full range. As a combined movement, this trains the abs through their full range with added arm and shoulder loading.
How to perform
Setup
Lie on your back holding a medicine ball overhead with arms extended.
Execution
Perform a sit-up while simultaneously swinging the ball from overhead down between the legs at the bottom. Use the core to control the transition. Reverse to lie back down.
Common mistakes
- Using arm momentum to start the sit-up.
- Going too heavy.
- Cutting the range.
- Bouncing.
- Holding the breath.
Progressions and regressions
Regress to bodyweight sit-ups. To progress, increase ball weight.
Programming notes
Combined trunk work. 3 sets of 10-15 reps, twice a week.
