How To Do Otis Up
Otis Up Exercise
Otis Up is a unique compound exercise that works the upper abdominal muscles but also includes a pressing action to target the shoulders.
With the pressing part of the exercise, your core has to remain tight in order to stabilise the upper body and support the lower back.
Thus, Otis Up creates a stronger contraction on the abdominal area at the top position.
Otis Up will develop abdominal, lower back and shoulder strength and help improve balance, mobility and coordination.
Otis Up How To
- Sit on a flat surface with your knees bent in a 90 degree angle. You can secure your feet under two dumbbells for better stability.
- With both hands, position a barbell plate on your upper chest. Inhale and slowly lie back by extending your upper abs and hip flexors.
- When your upper back touches the floor, exhale then pull your upper abdominals toward your ribcage and contract the hip flexors to curl your body up toward your knees.
- At the top position, inhale, stabilise your upper body then exhale as you press the barbell plate straight up. Contract your abs hard for a count of “one”.
- Bring the barbell plate back to your upper chest then extend your hips and upper abs to control your descent back to starting position.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
Otis Up works best with a combination of light weight and high reps.
It is not advisable to use heavy weights because it may cause you to break away from form and focus on the weight itself.
This may place your lower back in a compromising position.
Perform the exercise with precision and deliberate form.
Do not rush it and take your time in coordinating your breathing with both parts of the exercise.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)