Otis-Up Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Weighted
- Body Part
- Hips, Shoulders, Waist
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Rectus Abdominis, Obliques, Serratus Anterior, Iliopsoas, Deltoid Lateral, Triceps Brachii, Sartorius, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Hip Raise
How to: Otis-Up
- Begin seated on a bench or flat surface with your knees bent, feet flat on the ground.
- Hold a weight in each hand at shoulder height, palms facing forward.
- Engage your core and press the weights upward until your arms are fully extended.
- Lower the weights back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the weights too quickly can lead to poor form.
- Not engaging the core, which can strain the lower back.
- Overextending the shoulders beyond natural movement range.
Modifications
- Use lighter weights or perform the exercise without weights for beginners.
- Modify the range of motion if experiencing discomfort.
Tips
- Engage your core throughout the movement to stabilize your body.
- Control the weights to ensure proper form and prevent injuries.
- Focus on your breathing; exhale when lifting and inhale when lowering.
Otis-Up Alternatives
Tags
shoulders
hips
waist
strength
core
weighted