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-   -   Janda situps (http://www.catalystathletics.com/forum/showthread.php?t=693)

Rick Deckart 03-21-2007 12:39 AM

Janda situps
Funny, I thought about posting something similar for quite a while:


Shaf made this post reporting results from a study which shows that the socalled "Janda situp" does not inhibit the psoas, I have no time now but will post a summary of what Janda wrote about this exercise latter. Just short: Janda AFAIK NEVER claimed so, it was more about the correct timing of abs and psoas and supporting the legs from the back was just a help if you can't do it from the get go. The aim was to do it without any support on the legs. Latter more.

Pierre Auge 03-21-2007 04:32 AM

On that note a particularly nasty variation of this is to perform Janda Sit-Ups using an abmat! Builds darn good psoas-rectus abdominus coordination ;)

Rick Deckart 03-21-2007 09:03 AM

Okay, I would like to copy the pages but this is obviously not possible withouth permission of the authors, so in short:

I know about the socalled 'Janda-situp' (the term is definitely not from Vladimir Janda himself) and used it on a more or regular basis since 1987. Back then I bought a copy of the book Manuelle Medizin from Karel Lewit, Sachse and Janda were among many others gems this exercise is described and analysed in detail.

The reason they recommend a situp without support is that you cannot cheat this way (at least if you don't use momentum), so you either do it right or cannot do it at all, and that it teaches the correct coordination/timing of abs, glutes, ischiocrual muscles and psoas etc during the situp. The reason they give to use a support at the back of the leg (actually the picture shows either a person giving the support or a simple sandbag in place) is NOT that this would inhibit the psoas but to fascilitate the gluetes so that the pelvis gets in the correct position for the situp.

The support on the backside of the legs is meant as a help for beginners, but
ultimately you have to be able to do it without any support...

Should there be errors in my description/summary these are of course mine not Janda's.

Steve Shafley 03-21-2007 10:02 AM

You run into the whole "why bother?" question.

In what case would you need to do a janda sit up? Considering that it's a bit of a hassle to perform properly and often needs some type of prop?

Rick Deckart 03-21-2007 10:48 AM

You have to keep in mind the clients this exercise targets, it's rehab work for people with serious coordination/strength deficits. The authors state that support via placing the feet under a bench etc. fascilitates the m. tibialis anterior and psoas which in their opionion AFAI understand is not a good idea. Nobody does weighted 'Janda situps' and with weight I am talking about 50kg+. Do I bother? Not really, but when I first saw a Pavelizer I thought that's funny...

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