Otis-Up
How to do the Otis-Up
- 1
Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
- 2
Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
- 3
As you move up, press the weight up so that it is above your head at the top of the movement.
- 4
Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.
How to program the Otis-Up
Sets and reps
As a compound movement, the Otis-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Otis-Up is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Otis-Up work?
The Otis-Up primarily targets the Abdominals. It also recruits the Chest, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Otis-Up?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Otis-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
