Otis-Up
Otis-Up is a strength - sit-up with simultaneous overhead load movement exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Pectoralis major, Deltoid, Triceps brachii
- Exercise type
- Strength - sit-up with simultaneous overhead load movement
Exercise technique
- Feet
Secure your feet under a safe support and bend your knees.
- Load
Hold a weight at your chest with both hands and lean back.
- Curl
Flex through your spine and hips under control to raise your torso.
- Press
As you rise, extend the weight overhead.
- Top
Balance the load above your shoulders in an upright position.
- Return
Lower the weight back to your chest as you descend.
- Lower limit
Reverse direction with abdominal control before lying fully on the floor.
Key technique points
- Hold the weight firmly with both hands.
- Coordinate the press and sit-up rhythm.
- Maintain tension at the bottom.
- Do not arch your lower back backward at the top.
- Do not reach your neck out from beneath the weight.
- Start with a light weight.
Common mistakes
Throwing the weight
Do not finish the overhead movement with uncontrolled momentum.
Dropping fully to the floor
Do not turn the partial bottom reversal into an uncontrolled full recline.
Arching the lower back
Do not thrust your ribs forward during the top press.
Pulling against the feet
Do not completely replace the abdominal curl with leg pulling.
Lowering the weight toward the face
Do not bring the return path to the chest close to your head.
Separating the tempo
Do not attempt the overhead press while unbalanced.
Frequently asked questions
Otis-Up: why is “Throwing the weight” a mistake?
Do not finish the overhead movement with uncontrolled momentum.
Otis-Up: why is “Dropping fully to the floor” a mistake?
Do not turn the partial bottom reversal into an uncontrolled full recline.
Otis-Up: why is “Arching the lower back” a mistake?
Do not thrust your ribs forward during the top press.
Otis-Up: why is “Pulling against the feet” a mistake?
Do not completely replace the abdominal curl with leg pulling.
Otis-Up: why is “Lowering the weight toward the face” a mistake?
Do not bring the return path to the chest close to your head.
Otis-Up: why is “Separating the tempo” a mistake?
Do not attempt the overhead press while unbalanced.
What should I focus on when doing Otis-Up?
Hold the weight firmly with both hands. Coordinate the press and sit-up rhythm. Maintain tension at the bottom. Do not arch your lower back backward at the top. Do not reach your neck out from beneath the weight. Start with a light weight.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.