Medicine Ball V-ups
V-up holding medicine ball overhead, reaching toward toes — loaded combined trunk flexion.
Level: Foundation
Primary: Abs
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The rectus abdominis drives spinal flexion. The hip flexors lift the legs. The shoulders hold and bring the ball forward.
How to perform
Setup
Lie on your back with legs straight and arms extended overhead holding a medicine ball.
Execution
Simultaneously lift the legs and upper body, bringing the ball toward the feet to form a V. Lower back down with control.
Common mistakes
- Bending the knees.
- Going too heavy.
- Cutting the V.
- Holding the breath.
- Bouncing.
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.
