Barbell Press Sit Up (Overhead Sit Up)

Barbell Press Sit Up Instructions

• You can slightly bend your knees or have your legs extended fully.
• Anchoring your feet/legs will create more tension in your quads and hip flexors.
• Have a barbell above your chest with your arms extended (elbows slightly bent).
• Take your normal bench press grip.
• Take a breath out and imagine your abdominals curling your torso into the top position. 
• You don't want a rigid torso position. Your back should not be arched during the execution of the exercise.
• Your core is not "braced" like for a squat or deadlift.
• Don't hold your breath on the concentric or eccentric portion of the movement. 
• From an anatomy and biomechanics perspective, the rectus abdominus flexes the spine.
• You cannot put a muscle through a full range-of-motion properly if it is too tense.
• As you curl up, continue to press the barbell overhead.
• The top position has the barbell overhead.
• At the top position, you are "uncurling" your abs back to the floor. 
• Don't flop your upper back on the ground.

*Tips*

• Do not use momentum to generate yourself to the top position. This happens usually with one swaying the barbell forward slightly.  
• This is an advanced abdmonial movement.
• If you cannot perform it with a barbell, scale down to a medicine ball or dumbbells. 
• Maintain a neutral neck position throughout the movement.