Medicine Ball Suitcase Crunches
V-up sit-up with medicine ball overhead meeting at the shins — combined trunk flexion and hip flexion under load.
Level: Foundation
Primary: Abs
Movement: Compound
Tags: Anti-Rotation Unilateral
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Boxing MMA
Target muscles
The rectus abdominis drives spinal flexion. The hip flexors lift the legs. The shoulders hold the ball overhead and bring it forward to meet the legs. As a combined movement, this loads the abs through the full range.
How to perform
Setup
Lie on your back holding a medicine ball with both hands extended behind the head, legs straight.
Execution
Simultaneously crunch the upper body forward and bring the knees to the chest, meeting the ball near the shins. Lower back down with control.
Common mistakes
- Not lifting simultaneously.
- Going too heavy.
- Cutting the meeting point.
- Bouncing.
- Holding the breath.
Progressions and regressions
Regress to bodyweight V-ups. To progress, increase ball weight.
Programming notes
Loaded ab work. 3 sets of 10-15 reps, twice a week.
