라이브러리로시작 
끝 
운동 라이브러리
Otis Up
A straight-back sit-up performed with a weight plate pressed toward the ceiling, training the abs while anchored feet and locked arms keep the load path strict.
코어기타Loaded trunk flexion
주동근
복직근고관절 굴곡근
협응근
복사근전면 삼각근삼두
장비
기타
패턴
Loaded trunk flexion
준비 자세
- 01Lie on your back with knees bent and anchor the feet under a bar or heavy dumbbells.
- 02Hold a weight plate at the chest with both hands.
- 03Press the plate straight up so the arms are locked toward the ceiling.
- 04Set the eyes on the plate and brace before the first rep.
수행
- 01Sit up while keeping the arms vertical, pressing the plate toward the ceiling the whole way.
- 02Finish tall at the top with the plate stacked over the shoulders.
- 03Lower the torso back down under control, keeping the plate over the face line.
- 04Touch the shoulder blades down lightly and begin the next rep.
체크포인트
- -Arms stay locked and vertical for the entire rep.
- -The plate finishes directly over the shoulders at the top.
- -The descent is controlled, never a free fall with load overhead.
- -Feet stay anchored without the knees flaring out.
흔한 실수
- -Letting the plate drift forward and turning it into a front raise.
- -Bending the elbows on the way up to shorten the lever.
- -Using a plate too heavy to control on the eccentric.
- -Yanking the neck forward to start the sit-up.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with a plate you can control overhead for every rep.
- -Start with 10 to 25 pounds; the long lever makes light plates feel heavy.
- -Program mid-session, not when fatigued, since load stays over the face.