How to do the Medicine Ball Overhead Boat Hold
- Sit with knees bent, holding a medicine ball at your chest.
- Lean back slightly, keep your back straight, and find your balance.
- Lift your feet off the floor, legs nearly straight.
- Press the ball overhead with straight arms and hold steady.
Full technique — 6 steps
- Sit on the floor with knees bent, feet flat, and a medicine ball held at your chest.
- Lean your torso back slightly and keep your back straight without rounding your lower back.
- Lift both feet off the floor with your legs nearly straight, so your body forms a V.
- Press the ball overhead until your arms are straight and pointing up.
- Hold the position while breathing steadily and keeping the ribs from flaring upward.
- Lower the ball to your chest and your feet to the floor before the next hold.
Common mistakes
- Rounding the lower back
- Chest collapsing toward thighs
- Letting ribs flare excessively
- Bending the elbows under the ball
- Shrugging shoulders toward ears
Form cues
- Keep back straight
- Legs nearly straight
- Keep ribs down
- Arms straight overhead
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Pilates Control Balance Harder
- Headstand Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Plank
- Easier Single Leg Plank
- This exercise Medicine Ball Overhead Boat Hold
- Harder Landmine V-Sit Hold
- Harder Long Lever Plank
Too hard for now? Start with the Single Leg Plank.
Quick answers
What muscles does the Medicine Ball Overhead Boat Hold work?
Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 4/10.
When should I do the Medicine Ball Overhead Boat Hold in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Medicine Ball Overhead Boat Hold?
Strength: 3–4 sets of 15–25 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 20–40 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Medicine Ball Overhead Boat Hold?
No equipment: Pilates Control Balance, Headstand.
What is an easier version of the Medicine Ball Overhead Boat Hold?
Single Leg Plank (40% of bodyweight), Plank (30% of bodyweight).
What is a harder version of the Medicine Ball Overhead Boat Hold?
Landmine V-Sit Hold (50% of bodyweight), Long Lever Plank (55% of bodyweight).
