Weighted V-up Passes with Pad

Instructions

1
Lie supine on the floor or mat with legs extended straight and arms holding a foam roller or weight across the chest near shoulder height
2
Position hands firmly gripping the roller with elbows slightly bent, feet flat or slightly elevated, core engaged and lower back neutral
3
Slowly lower the extended legs toward the floor while keeping the roller stationary at the chest, maintaining neutral spine and controlled descent of the legs
4
Using abdominal force, drive the legs back up to starting position while pressing the roller upward, exhaling and fully engaging the rectus abdominis at the top
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Serratus Anterior
EQUIPMENTWeighted
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Weighted V-up Passes with Pad because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Weighted, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Serratus Anterior to maintain control of the Weighted.

Exercise Variations

  • Dumbbell Weighted V-up Passes with Pad
  • Cable Weighted V-up Passes with Pad
  • Banded Weighted V-up Passes with Pad

Beginner Tips

If you are new to the Weighted V-up Passes with Pad, focus on mastering the movement pattern with zero weight before adding Weighted.

Frequently Asked Questions