Kroc row technique and are crunches really bad?
Some of you may have heard of Kroc rows, some may even have used them in a back program. I personally have a real love/hate relationship with them as when performed correctly they are brutal! – Here’s the ‘Kroc’ himself on how to perform them correctly.
As for crunches, never has a particular exercise been more villainised than these! When addressing lordosis or anterior pelvic tilt (or even just plain abdominal training), a full sit-up is far more damaging as it engages the hip flexors which take over the movement once the lower back leaves the floor/bench. The very muscle needing to be stretched/loosened in all but the majority of people, not strengthened or tightened! Crunches can help to shorten the rectus abdomnis and ‘pull the pelvis forward but far better are reverse crunches – Not only can they help alleviate Lordosis as the pelvis tilts posteriorly to initiate the movement, but also do not aggravate Kyphosis like crunches do as the upper back stays on the ground, shoulders can be kept retracted and the head/neck relaxed. Of course this would be in conjunction with lengthening aforementioned hip flexors and quads and strengthening glutes and hamstrings. As these are a relatively easy exercise for anyone with a strong core from lifting, i.e. if you can perform 10 or more easily, try using a decline bench (head at highest level), hanging knee raises to chest (avoid straight leg raises as these will make you arch your lower back) or hanging knees-to-elbows (without swinging or using momentum).
Gonna give these a go – i reckon they definitely apply to me. Never do crunches but some k2e might be quite beneficial.
September 10, 2012 at 4:38 pm