Medicine Ball V-Up

oec:medicine-ball-v-up

A dynamic abdominal exercise where the torso and legs elevate simultaneously into a V-shape while holding a medicine ball.

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Also called: Medicine Ball Booklet Crunch, Medicine Ball Jackknife, Med Ball V-Up, Medicine Ball Pike Crunch

How to do it

Lie supine on a floor mat with your legs extended straight and together.
Grip the sides of a medicine ball between both hands and extend your arms straight overhead on the floor.

Brace your core and simultaneously raise your straight legs and upper torso off the floor.
Bring the medicine ball up and forward toward your feet, balancing momentarily on your glutes as your body forms a sharp 'V' shape.
Pause briefly at the peak contraction.
Lower your torso and legs back down under control to the floor, returning the medicine ball overhead.

Exhale forcefully as you fold your body into the V-up; inhale as you slowly lower back to the mat.

Excessively bending the knees during the lift.: Keep the knees extended and initiate the movement using your abdominal wall and hip flexors.
Using swinging momentum with the medicine ball rather than muscular control.: Slow the tempo down and focus on curling the spine and lifting the legs simultaneously with core contraction.
Hyperextending the lower back upon lowering to the floor.: Maintain abdominal tension at the bottom of the movement and avoid letting the lower back aggressively arch off the floor.

Avoid this exercise if you have acute lower back pain aggravated by repetitive spinal flexion under load.

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