Feet Anchored Sit Ups...You're Doing It WRONG
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- Опубликовано: 27 июл 2017
- Feet Anchored Sit Ups...You’re Doing It WRONG
Just because an exercise is common, does not mean it is effective (or safe). Millions of people hit the gym every single day, performing mindless crunching and twisting exercises, in hopes of toning and shaping their abs. The majority of these exercises are ineffective, and place unnecessary stress onto the low back, leading to the epidemic of low back pain plaguing our society.
Enter the feet anchored sit up. We have all jumped on a decline board at some point in our fitness journey, cranking out hundreds of reps just like we saw Rocky preparing for Drago. But this actually inhibits the exact muscles we are looking to target, while hanging on the already tight hip flexors, which then crank on their attachment to the lumbar spine. All of this leads to an exercise which is ineffective for developing a strong, functional core, and a frustrating life of debilitating low back pain
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As a bonus, in this episode I’ll give you a replacement for the feet anchored sit ups, that will train the rectus abdominals in a better position and much more effectively.
Interested in learning more from Coach PJ? Spots are still available for the Fall 2017 High Performance Coaching Mentorship, in person AND online. Contact info@coachpjnestler.com for more details
Problem is staying perfectly in one place, without squirming.
No wonder my lower back has been hurting for the past three days 🙄
Yeah these crunches are targeting your abs but the role point of the anchoring is up build your CORE not just target abs. Doing crunches doesn't have you deep breathing and doesn't activate nearly as many muscles
Thank you for the excellent information-Love these videos!!
it's still pretty effective if you're mindful of engaging your core, which is the whole point. if you anchor your feet and just mindlessly start sitting up, then it will be ineffective and may cause injury. otherwise, anchoring the feet prevents your lower body from aiding in the situp, shifting the work to your core. it's effective if your core is weak, but as your core strengthens you should be able to anchor your feet on your own and allow the correct muscles to engage in that particular exercise.
Awesome video, thanks for this great content.
Can’t tell you how helpful your videos are to me. Thank you 🙏
This is so true, all i feel is back pain when i do these ab bench sit ups, nothing in my abs, with the exercise in this video, I actually felt something in my abs, although it took 40 reps but it’s definitely more effective. This can save your back.
VERY good and informative!
Hmm, I hear what you're saying about Rotational movements being bad for the spine, however, I've had 2 different physiotherapists and a sports therapist AND Chiropractor all say rotational movements are essential for correct midsection training and improving core and spine health. What they have warned about is EXCESSIVE twisting especially with heavy weights. Surely the spine is designed to facilitate slight rotation, look at how it moves when we walk and run whilst swinging our arms. Imagine dancing without rotation :-)
Naturally we do not move solely in straight planes forward, backwards all the time the spine has evolved for movement in all planes of motion including transverse movements and should be strengthened in all those areas once ready.
Can you please point me to your research on this matter?
I'm always ready to learn something new. Great series of videos by the way. Thanks
Danofstockport It's more comfortable for my back to finish my sit ups with my one of elbow getting in between my legs, with a slight twist of my body, and alternate next rep with other side.
Doing straight up sit up hurts my back.
Twisting with my elbow up to other side of my other leg is (ala boxer's sit ups) also hurts my back.
Slight twist is the answer.
Youre right except it hasnt evolved, it was created this way. There has literally never been any actual evidence of any evolution except speculation. Not trying to go against what u say by any means.
Rotation is perfectly fine. I'm doing cable twists with huge weights (72kg rn). Been doing it for years, and, if anything, my lower back is stronger than ever. I stopped having pain from spina bifida and my obliques are scuplted. The key is to always execute the exercise in a slow and controlled manner. Your muscles take all the blunt, the spine is perfectly safe
This is freaking awesome! I typically have a lot of trouble doing unanchored sit ups because I have a long torso and feel they are wrong for the abdominals anyway. Is there a similar trick for side abdominals? I will try these at my first session!
Coach PJ could you share your thoughts on Dumbell Pullovers? Is it safe for the spine and what should we avoid when doing this exercise?
So if the psoas are activated, it means we are doing something equivalent to leg raises, but with the back being involved, which brings me to a question, are leg raises on an ab bench safe ? They look pretty safe to me.
Just lay your feet on top of the foam not anchored than you train only the abs.
But:
Anchored feet is a must in the old school original Roman Chair as performed by Frank Zane or Bruce Lee. Otherwise you kip backwards.
And....in the Army physical fitness test.
So bicycle crunches are not good fro supine, either?
Just doing sit ups won’t give you abs ever it’s a mixture of diet and burning fat while working your whole body.. calorie def
just do sit ups without anchoring your feet or leg. that way all you are using is your core muscles. I did the anchored and not anchored the non anchored sit ups got my abs sore af. I can feel my abs working very hard when there is no anchor on the feet or leg.
Who wouldnt wanna deteriorate that spine lol
Your exercises might be safer but I doubt you'll get a sixpack anytime soon doing them.
nvmffs Wouldnt get a six pack by doing anchored sit ups or crunches either...
@@CruelWorldVids1 I did
@@MANRAY_1 So did I
Edit: Anchored sit-ups, and non-anchored crunches
@@FreakofNature147 6 packs are built in the kitchen. There are tons of better abdominal exercises than plain sit-ups and crunches anyway
@@alex8480 Good one? But instead of being elitist about workouts, you could state a few instead of BSing. Of course there are better workouts. But these are the basics and they work.
What athletes are the exception
What exercises do you recommend for the obliques?
Bernardo Cisneros Russian Twists are a great exercise for obliques.
Rectus abdominis*
The most commonly seen exercise in a gym!! I've seen obese people wasting their time doing it !!
Any obese people in a gym are likely wasting their time. They need to start by watching their eating, not by working out. Once you lose weight by eating right you can get to a point where working out makes sense.
@@juliansedor7101 weight lifting is very effective at increasing metabolic rate and makes losing weight easier
@@juliansedor7101 so right !
@@danieljohn426
Weight lifting will not necessary give you an aesthetic looks.
Cardio on empty stomach over 45 minutes finishing uphill or stairs up will give better results for obese people.
Frank Zane did 2.5 hours continuously Roman chair daily.
So obese people in the gym today should do twice of that namly 5 hours continuously daily.