Z-Up

Z-Up gif

About

This is a challenging full-body exercise that requires core strength.

How to Z-Up

Starting Position

1. Lie on your back and hold a weight in one hand.

2. Bend the opposite leg and get ready.

Proper Form

1. Raise your arms with weights towards the ceiling while lifting your upper body.

2. Lift your hips, rotate your legs under your knees, and stand up.

Breathing Technique

Exhale when you rise, and inhale when you come down.

Precautions

1. Keep the weight stable to avoid bending your wrist.

2. Maintain your core to prevent your back from collapsing.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Z-Up Community

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Z-Up Related Reading

What Actually Matters
Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.
What Actually Matters
Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis
Full-body or split? For muscle growth and strength, the answer is neither — they're equal, per a 2024 J Strength Cond Res meta-analysis of 14 studies.
Numbers Don't Lie
Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies
Stop watching the clock. Muscle growth comes down to sets per workout, not minutes on the floor — according to a 2020 meta-analysis of 111 studies.
Myths Busted
Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis
Pre-workout coffee can sharpen focus and cut perceived effort — but drink it too late and it steals 45 minutes of sleep, per a 2023 meta-analysis of 24 studies.
Numbers Don't Lie
3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.

Curious about a Core workout plan that includes the Z-Up

Z-Up Alternatives

Leg Raise

Cable Crunch

Z-Up

About

How to Z-Up

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Z-Up Related Reading

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Z-Up Alternatives

Z-Up

About

How to Z-Up

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Z-Up Related Reading

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Z-Up Alternatives