About this exercise
An advanced core exercise that combines the V-up movement with a weighted pad being passed between the hands and feet at the top of each rep. The passing mechanic requires precise timing and deep abdominal engagement throughout.
Weighted V-Up Passes with Pad
Step by step instructions, muscle activation and variants for the Weighted V-Up Passes with Pad.
MediumAbsCore
How to Perform
- Lie flat on your back holding a weighted pad (or medicine ball) above your chest with both hands
- Simultaneously lift your legs and upper body off the floor, forming a V shape with your body
- At the top of the movement, pass the pad from your hands to between your feet (gripping it with your ankles)
- Lower both your upper body and legs back toward the floor in a controlled manner
- Reverse the movement by rising back into the V position and passing the pad from your feet back to your hands
- Lower back down to the starting position — that is one full repetition
- Repeat for the desired number of passes
Muscle Activation
Primary
AbsCore
Secondary
HamstringsObliques
Common Mistakes
Common mistakes content is coming soon.
About the Weighted V-Up Passes with Pad
The Weighted V-Up Passes with Pad is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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