Weighted V-Up Passes With Pad
Weighted V-Up Passes With Pad Exercise Description
Weighted V-up Passes with Pad train coordinated trunk flexion and anti-extension control while you move the arms and legs together. You’ll lie supine, lift into a “V” position, and pass a small external load between your hands and feet. The pad sits between your ankles/shins to improve grip and comfort when securing the load with the lower legs. Primary emphasis is on the rectus abdominis; the obliques and transverse abdominis assist with bracing, while the hip flexors contribute to raising the legs. The goal is smooth, controlled reps that keep the ribs down and the lower back from arching. Use a pain‑free range and prioritize spinal alignment over how high the legs rise. A slight knee bend is acceptable if hamstring flexibility limits your position.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques, 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: Female
How To Do The Weighted V-Up Passes With Pad Exercise
‘- Lie supine, legs together and extended, small pad between ankles/shins.
– Hold a manageable weight in both hands overhead; keep elbows softly bent.
– Brace: draw ribs down, lightly posteriorly tilt the pelvis, and set the neck neutral.
– Simultaneously lift the shoulders and straight(ish) legs to form a controlled “V.”
– At the top, pass the weight to your feet by squeezing the pad to secure it.
– Lower the torso and legs together under control without letting the low back arch.
– Rise again, retrieve the weight with your hands, and return under control.
– Exhale during the lift/pass; inhale as you lower while maintaining abdominal tension.
– Keep legs together, toes dorsiflexed, and shoulders away from ears throughout.
– Stop the range if your lumbar spine loses contact/control or the weight feels unstable.
– Avoid yanking the neck, swinging the legs, or dropping the load; move deliberately.
Weighted V-Up Passes With Pad Tips
‘- Before you move, brace by drawing the ribs down, lightly posteriorly tilting the pelvis, and setting the neck neutral.
– Lift the shoulders and legs simultaneously into the “V” rather than moving one segment at a time.
– At the top, firmly squeeze the pad between your ankles/shins to secure the weight with your feet.
– Keep the legs together with toes dorsiflexed; a slight knee bend is acceptable if hamstring flexibility limits your position.
– Lower the torso and legs together under control, preventing the lower back from arching or losing lumbar contact/control.
– Exhale during the lift and pass; inhale as you lower while maintaining abdominal tension.
– Keep the shoulders away from the ears and avoid yanking the neck as you reach for or pass the weight.
– Move smoothly and deliberately—avoid swinging the legs or dropping the load.
– Use a pain‑free range and stop the motion if your lumbar spine loses control or the weight feels unstable.
– Prioritize keeping the ribs down and spinal alignment over how high you lift the legs.
Weighted V-Up Passes With Pad Beginner Introduction
Weighted V-up Passes with Pad is a floor-based core exercise that links arm and leg movement through a shared weight. The person lies on their back with a small cushion held between the lower legs and a light load in both hands overhead. As the upper body and legs rise together into a V-like shape, the weight travels back and forth between the hands and the feet, secured by squeezing around the pad.
This coordinated action highlights the abs, with support from the side abs and deeper core muscles, while the hip flexors help lift the legs. The movement style emphasizes steady control, a quiet, stable midsection, and breathing that matches the lifting and lowering phases. Attention centers on keeping the front of the ribcage gently drawn down so the lower back does not tip into a pronounced arch. Range of motion is guided by comfort and by the ability to hold a long, well-organized spine, even if that means the knees soften slightly when the backs of the thighs feel tight.