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Don't do sit ups or crunches

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    Don't do sit ups or crunches

    Strength and conditioning Coach Peter Rouse from NZ.He claimed to be a K1 fighter before and have trained David Tua and Ray Sefo amongst other atheletes.

    You can enquire about his justification here:

    It has been long believed that the primary function of the rectus abdominus (pictured) is to produce spinal flexion. All you have to do is have a look the insertion and origin to see the logic in this – but is it logical?

    From a standing position (the way our bodies were designed) if you were to flex forward how much recruitment is required from them rectus abdominus? Not much – gravity does most of the work.

    I would like to challenge your thought process for a moment – first look at the primary function of the core (that is the abdominal section of the core) – is it to create movement or prevent movement? Most text books would have you believe that it is to create movement but the fact of the matter is that the function of the core is to prevent movement occurring – stabilizing the lumbar spine.

    Now getting back to the rectus abdominus – I see the primary function of the rectus abdominus being eccentric deceleration of the trunk into extension, thus preventing the spine from going into extension and causing potential injury to the lumbar spine.

    If you look at the anatomy of the rectus abdominus (RA) you will see the RA is crossed by three fibrous bands which are named the tendinous inscriptions; these aid in the eccentric bracing or “breaking” external when forces are applied.

    We all know by now that you should train for function first – especially when it comes to the core; so how can you train this function?

    One way is with an exercise I developed called “Eccentric Abdominal Bracing”.

    To perform this exercise you will need some strength bands (available here). Start off easy until you get the movement down. First begin with holding the band overhead with arms straight. Drive forward from the hip, not allowing the spine to go into flexion. The actual movement looks very similar to a Good-Morning exercise. The hip must be driven back and knees slightly bent.

    As you reach the end hip flexion – release, allowing the band to explosively pull you back into extension. At the top of the movement before the back goes into extension, brace the abdominals – breaking and preventing extension of the spine.

    So now you have a better understanding of the rectus abdominus and an alternative to traditional flexion exercises you have no excuse – eliminate these useless exercises and start applying function to your training.

    No, you.


      i have a vague idea off how the action is performed but id still need to see it done before my eyes in order to add to my workout


        Yes, because I'm never in anything but an upright standing position and all my movements are totally unresisted all of the time.


          I'll have to try this after I do my situps.


            I'd like to see his justification for believing that the rectus abdominus does not work eccentrically in a properly performed sit up or crunch.


              Does this apply to martial arts? I thought exercising your core, helps your body withstand punishment?


                Anyone want to buy some beach front property?


                  this would be a great addition to my arsenal if my abs weren't already shredded from doing situps in my core workout


                    I do sit ups and crunches simply because of the very tangible benefit of being able to kimura or hip sweep someone from guard. Well actually... any fighting from guard.


                      tanzsab are you that gullible to swallow anything you see on the internet, or are you trying hard to look retarded?

                      There are two movements for every joint, flexion and extension. Muscle is what makes or prevent movement. It's not simply this is strictly for movement or this is strictly for stabilization.

                      It's not an exclusive or. Yes, the core is to provide stabilization to the lumbar spine. But stabilization does not mean prevention of movement. Look at your standard Judo throw, say o-goshi or seoi-nage - though the entire body is utilized in the throw, flexion and/or rotation at the core takes place and everything in it, including the lumbar spine.

                      The core prevents the spine from hyperflexing or hyperextending during these movements and provides support to the vertebrae. It is not for preventing movement. Loot at your arm. The biceps flex the elbow joint as well as prevent extension movement of the elbow joint. The tricep extends the elbow joint as well as prevent flexion.

                      The abdominals work the same. They are the counterpart of the erector spinae. The oblique on the right is the counterpart of the one on the left. All these big for, in addition to other inner muscles, are what make the core.

                      The body wasn't designed to be standing. It was designed to optimally move and rest standing. But you don't run standing. You don't lift standing. You don't push standing. You don't pull standing. You don't throw standing. You don't punch standing. You don't kick standing.

                      Your entire body moves at different angles and conditioned muscles and ligaments are the ones that make the body to generate power while minimizing injury. This argument is flawed in so many ways, one has to be brain death to not see it.

                      That's one of its functions. The other function is to be a flexor, one of the primary movers in a downward pull or in a throw. It stabilizes the core (helping to lock the spine) during a push (be it horizontal or vertical as in a squat) or in an upward pull like a deadlift or olympic lift.

                      Whoever wrote this shit seems to be completely oblivious to it.

                      I can buy the argument of not over training the abdominals. That is, don't do a zillion ab crunches - they are an auxiliary/supplemental exercise. But the entire premise of the website your quote seems flawed on so many levels, it is ridiculous.

                      END OF THREAD.


                        Actually, this guy is correct in most respects.

                        Its largely acccepted for fact that the primary purpose of the abdominal muscles is stabilization, not trunk flexion. Think about it, no matter what position you are in - even falling, your core is stabilizing.

                        For most sports and most of life, thats 99% of what they do. For instance, football, basketball and baseball all use a lot of core, but pretty much never in a situp style movement. Bending forward in those sports isn't against resistance. Striking MA's like boxing don't really do it that much either.

                        Grappling sports, however, do a LOT of trunk flexion against resistance. So the drop situps and crunches really doesn't apply to anyone training those sports. For us, they are fuctional excercise.

                        What would be accurate to say is that more stabilization training should be done IN ADDITION to situps and crunches, as well as core work that uses the lower body for resistance (Russian Twists, Reverse Crunches, Hanging Leg Raises).


                          This thread makes my eyes bleed.


                            Working your core is very important.

                            I am going to share with you a core workout I witnessed at my gym last week.

                            Stand on one leg and curl in the rack that I want to use to squat. Then try to balance on three points on exercise ball while raising one of your hands in the air. Then go to cable station and stand with your back to the station, lean forward at a 45 degre angle and pull the cable directly forward in front of you.

                            No sit ups needed.


                              I prefer the Bolo Yeung core workout, as demonstrated here:


                              Really works the kinks out I can tell you.



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