Скачать или смотреть Movement Demo - V Ups

Rogue athlete Arielle Loewen demonstrates proper form for V-Ups in this quick and simple movement demo from Rogue HQ.

The V-Up is a dynamic abdominal exercise where you lie flat and simultaneously raise your feet and torso to meet in the middle, forming a “V” shape with your body. It’s essentially a combination of a hollow body position + sit-up + leg raise. This movement is considered a step up from the sit-up and flutter kicks as it trains the abdominals and the hip flexors in a dynamic movement through a large range of motion.

Benefits
Builds midline strength focussing on the abdominals and deeper core stabilizers.
Builds hip flexor strength
Trains timing between upper and lower body, therefore focussing on co-ordination
Reinforces hollow body mechanics, helping with kipping pull-ups, toes-to-bar, and muscle-ups.
No equipment required, effective with just bodyweight.
Scalable & Progressive, easy to regress or progress depending on level.

Set Up
Lie flat on your back, arms by your sides or hands under your hips for support.
Press lower back into the floor and contract your abdominals, creating a hollow shape.

Execution
Simultaneously lift legs and torso off the ground
Legs remain straight, try to point the toes
Arms start behind the head and can “swing” up
Reach arms up and forward toward toes as legs lift.
Aim to touch hands to feet, creating a “V” shape.
Try and be balanced on the glutes
Lower legs and torso back to starting position under control.
Avoid arching your lower back or slamming down.

Regressions
AbMat Sit Ups, build a base of abdominal strength
Flutter kicks, build hip flexor strength and static core strength
Tuck-Up, instead of straight legs, bend knees to chest while reaching arms forward.
Single-Leg V-Up, alternate one leg at a time while keeping the other on the ground.
Partial Range, only lift torso or legs partway if flexibility is limiting.

Progressions
Weighted V-Up, hold a medicine ball, plate, or dumbbell overhead and/or wear ankle weights
Paused V-Up, where the goal is to pause briefly at the top of the V position.

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