Weighted V-Up Passes With Pad
Weighted V-Up Passes With Pad Exercise Description
Weighted V-up Passes with Pad train the anterior core through simultaneous trunk and hip flexion while you transfer a load between hands and feet. The primary mover is the rectus abdominis, with assistance from the hip flexors; the obliques and deep trunk muscles stabilize the pelvis and ribcage. A soft pad placed between the ankles allows you to securely clamp the weight when it’s held by the feet and reduces pressure on the bony landmarks. The goal is crisp coordination with a braced midline—ribs down, pelvis slightly posteriorly tilted—to limit lumbar extension as you lower. Move smoothly without swinging, keeping the neck long, shoulders down, and the legs and arms controlled through a comfortable range.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Weighted V-Up Passes With Pad Exercise
‘- Lie supine with legs extended and together; place a small pad between your ankles.
– Hold a light weight in both hands above the chest or just overhead; set shoulder blades down and back.
– Dorsiflex the feet, lightly squeeze the pad, and brace the abdominal wall; flatten the beltline toward the floor.
– Exhale as you simultaneously lift the shoulder blades and legs, forming a “V” with the body. Keep chin slightly tucked.
– At the top, transfer the weight: place it against the pad and clamp it between the ankles/feet.
– Lower the torso and legs together under control, maintaining ribs down and avoiding lumbar arching.
– Rise again, retrieve the weight with your hands, and lower together—repeat smooth passes each rep.
– Keep movement quiet and controlled; avoid throwing the legs or yanking the neck.
– If control is lost or the low back arches, reduce the range or bend the knees slightly to maintain alignment.
Weighted V-Up Passes With Pad Tips
‘- Place a soft pad between your ankles so you can securely clamp the weight and reduce pressure on bony landmarks.
– Hold the weight above the chest or just overhead with shoulder blades set down and back before you start.
– Dorsiflex your feet and lightly squeeze the pad to help control the weight between your ankles.
– Brace the abdominal wall and flatten the beltline toward the floor, keeping ribs down and a slight posterior pelvic tilt.
– Exhale as you simultaneously lift the shoulder blades and legs into the “V,” keeping the chin slightly tucked and neck long.
– At the top, place the weight against the pad and clamp it firmly between the ankles/feet before lowering.
– Lower the torso and legs together under control, keeping ribs down and avoiding lumbar arching.
– Move smoothly and quietly without swinging; avoid throwing the legs or yanking the neck.
– If you lose control or feel the low back arch, reduce the range of motion or bend the knees slightly to maintain alignment.
Weighted V-Up Passes With Pad Beginner Introduction
Weighted V-up Passes with Pad blend a classic V-up shape with a passing motion between the hands and feet, using a soft cushion at the ankles to grip the weight comfortably. This floor-based exercise mainly targets the abs and hip flexors, while the side abs and deeper core muscles assist in keeping the ribs and hips working together so the lower back stays protected. Because the weight changes “ownership” mid-rep, the movement highlights timing, coordination, and steady control rather than speed or momentum.
Throughout each repetition, the torso and legs rise and lower together, creating a V-like position at the top where the hand-to-foot handoff happens. The action stays calm and controlled, with a long neck, relaxed shoulders, and the limbs moving through a manageable range. Some lifters use a slightly smaller motion or bend at the knees when learning the pattern, which can make it easier to maintain a strong midsection and smooth passes.