Sit-Up (Weighted)
A plate held flat against the chest with crossed arms turns the full sit-up into a loaded one; the feet stay down while the torso rises to upright.
How to do it
Setup
On the back, knees bent, feet flat, a plate held to the chest with the arms crossed over it.
Steps
- Sit up until the torso is vertical, the plate pinned in place.
- Keep the feet planted on the floor.
- Lower slowly until the shoulder blades touch down.
Common mistakes
Plate lunging forward for momentum: it stays pressed to the chest. Adding load before clean bodyweight reps: earn the plate. Neck craning forward under the weight: keep the chin tucked and the head in line.
Breathing
Exhale up, inhale down.
