Weighted V-Up Passes With Pad

Muscles worked

Setup

1. Lie flat on your back with legs fully extended and a foam roller (pad) squeezed firmly between your ankles.
2. Hold a weight plate with both hands, extending your arms straight back behind your head.
3. Press your lower back firmly into the floor to establish a hollow-body position.
4. Engage your quads to keep your legs locked and straight.

How to do it

1. Exhale and simultaneously lift your torso and legs off the ground, reaching the weight plate toward your shins to form a 'V' shape.
2. Briefly touch the plate to your shins or shins to the plate, ensuring the pad remains securely squeezed between your feet.
3. Inhale as you slowly lower your arms and legs back toward the floor in a controlled manner.
4. Stop just before your limbs touch the ground to maintain constant tension on the abdominals.

Form checklist

• Keep your legs as straight as possible throughout the entire range of motion.
• Ensure your lower back does not arch off the floor during the lowering phase.
• Squeeze the foam roller tightly with your inner thighs to stabilize the lower body.
• Move your upper and lower body at the same speed to meet perfectly in the middle.

Pro tips

• Focus on the 'hollow body' position at the bottom of the rep to keep the core under constant tension and protect the spine.
• Think about pulling your ribs toward your pelvis rather than just reaching with your arms to ensure the abs do the work.

Make it harder

• Perform a full 'pass' by balancing the weight plate on your shins, lowering down, and then returning to pick it back up with your hands.
• Incorporate a 3-second isometric hold at the peak of the 'V' position on every repetition.

Frequently asked

What muscles does the weighted v-up passes with pad work?

The weighted v-up passes with pad primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the weighted v-up passes with pad?

The weighted v-up passes with pad uses dumbbell.

Is the weighted v-up passes with pad good for beginners?

The weighted v-up passes with pad is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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