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Old 08-17-2010, 01:51 PM   #1
Jeff Yan
Join Date: Dec 2007
Posts: 88
Default reverse crunch

Does anybody do them?
If so, do you have any suggestions for a particular variation?

Please correct me if I'm wrong in any of my following assumptions...

I've been trying to read up on postural dysfunctions, and in this case I'm inquiring about lordosis and treatment. The course would be to train posterior pelvic tilting through working the rectus abdominis, loosening the hip flexors and activating the glutes.

The first movement that comes to mind for a CFer would be knees to elbows, preferably done strictly with minimal shoulder closing/kipping. However, bringing the legs up from being straight involves the hip flexors. Is this acceptable or would this lead to further hip flexor tightening?

Alternately, one could statically hold the knees up to 90 degrees, thereby eliminating the leg straightening portion and shortening the range of motion. But keeping the legs at 90, whether doing knees to elbows or reverse crunches, doesn't really remove the involvement of hip flexors anyway. Rather it simply replaces isotonic contraction of the hip flexors with isometric. Is this even worth fretting over?

Another alternate movement that comes to mind would be a pelvic tilt/supine glute bridge. It doesn't seem to use the hip flexors. However, it lacks the "intensity" of the other movements and seems more appropriate to simply use a mobility warm up rather than something to include in a metcon circuit.

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Old 08-18-2010, 03:50 AM   #2
Allen Yeh
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Have you taken a look at the Articles by Mike Robertson and Eric Cressey, They have a bunch like Neanderthal No More,

I've done them and dropped them for me basically because they weren't that challenging and I'd prefer to do something like hanging leg raises instead.

Supine glute bridge is more of a activation and/or warmup exercise
Speaking of glute activation check this article out:
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-18-2010, 03:47 PM   #3
Jeff Yan
Join Date: Dec 2007
Posts: 88

Reading Robertson/Cressey and that Hips article in particular, among others, is what's got me thinking about this in the first place.

I've been considering programming reverse crunches since they don't require the arms so that people with shoulder/wrist injuries can do them, or they might fit nicely in a circuit like an AMRAP where there might already be significant grip work and I'm not aiming to have grip fatigue limit total work.

They also seem to be a logical scaled movement for those who don't yet have the strength to lift their hips through the range of motion required for a decent knees to elbows rep.
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Old 08-18-2010, 06:19 PM   #4
Garrett Smith
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Exercises don't fix posture as much as learning proper posture fixes posture. Go here, get the book: www.egwellness.com

Also, "lordosis" isn't a condition that needs correcting...hyperlordosis is. After you've read the book, you will understand the difference and where most people screw up.
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
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