Weighted Overhead Crunch On Stability Ball

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until your lower back is supported and your torso is parallel to the floor.
2. Hold a weight plate with both hands, extending your arms straight overhead so the plate is positioned behind your head.
3. Plant your feet firmly on the ground, hip-width apart, with knees bent at 90 degrees.

How to do it

1. Exhale and contract your abs to curl your upper torso off the ball, driving the weight plate toward the ceiling.
2. Keep your arms locked in the overhead position throughout the entire movement to maintain the resistance lever.
3. Inhale as you slowly lower your shoulders back down, following the curve of the ball to achieve a full abdominal stretch.
4. Maintain a controlled 2-1-2 tempo, avoiding any bouncing at the bottom of the movement.

Form checklist

• Keep arms fully extended and pinned back by your ears.
• Avoid tucking the chin to the chest; maintain a neutral neck.
• Ensure the lower back remains in contact with the ball to protect the spine.
• Keep your feet flat and still to isolate the core and prevent hip flexor dominance.

Pro tips

• Focus on the 'ribs-to-pelvis' connection to ensure the abs are doing the work rather than the hip flexors.
• At the bottom of the rep, allow your abs to fully stretch over the ball's curvature before initiating the next contraction.

Make it harder

• Narrow your foot stance to a close-grip position to decrease stability and force the obliques to work harder.
• Perform a 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the weighted overhead crunch on stability ball work?

The weighted overhead crunch on stability ball primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted overhead crunch on stability ball?

The weighted overhead crunch on stability ball uses dumbbell.

Is the weighted overhead crunch on stability ball good for beginners?

The weighted overhead crunch on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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