cant do situps?

U

underdog13

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im confused because im UNABLE to do situps without my legs coming up or moving my arms to give momentum. i CANNOT do it slowly. the core is possibly my strongest body part as i deadlifted 3xbodyweight a few months ago. how can i do this and not do a situp?!!
 
underdog13 said:
im confused because im UNABLE to do situps without my legs coming up or moving my arms to give momentum. i CANNOT do it slowly. the core is possibly my strongest body part as i deadlifted 3xbodyweight a few months ago. how can i do this and not do a situp?!!
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Briefly because the muscles involved in the range of motion when doing squats are not the same as the range of motion/execution of a situp. In addition, the core is more involved (breifly) in stability and support when performing squats (assuming back squats). There are other core exercises you can perform for the core, besides the sit-up, which should be done in a in 30 degree variant if one chooses to do them (IMHO). Would you like some suggestions?

What are you personal goals?
 
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that makes sense.dnt know why i just assumed my abs wouldnt be weak since the deadlift is my best lift by a mile and is so core centralized.
my personal goals are weight training orientated. a short term grip goal was to hold 400pds double overhand and i got 407 today. mainly just getting stronger at my current bodyweight and keeping fit and healthy.
 
Squat=/=deadlift, Cain.

"The core" is a B movie from a few years back. It stars Hilary Swank before she was in Million Dollar Baby (I think).

Kidding. But your core encompasses your lower back, which is probably the reason why you have such a big pull. You may be strong there, but that doesn't mean your abs default to being strong in a totally different plane and function of movement.

In short, you have weak abs when it comes to flexion, and ought to do more dynamic ab exercises like leg lifts, and situps.
 
i agree with both posts. what would be good in terms of progression, i dont want to end up doing 100 situps since thats not really going to help my strength. i think hugging/holding plates while i do them would be better, that way i can go up to a 25kg plate.
what do you think?
 
underdog13 said:
i agree with both posts. what would be good in terms of progression, i dont want to end up doing 100 situps since thats not really going to help my strength.
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Then personally you are not looking for endurance. Which is fine, of course.

i think hugging/holding plates while i do them would be better, that way i can go up to a 25kg plate.
what do you think?
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Since your primary interest is in sit-ups: you can go to a local retail establishment and purchase velcro straps. You will be able to strap the plates together, which will assist in preventing slippage. An example cut off rep limit would be about 20 to 25, since you are not interested in.......endurance.

For example: You are using 20 lbs. Your first set of reps you reach 20. Add 5 lbs to the next set (strap it together). The second set, with the added 5lbs, you reach say 12, and then the 3rd, 8. On your next session (as an example), you keep the added 5lbs on the first set, if you reach 20, then add another 5lbs.

As you progress in weight, and the weight becomes a burdon (there will be a point, where it becomes a little rediculous in putting 100lbs on your chest, for reps). You have some other options, assuming still straight flat sit-ups, which deals with momentary failure of a set. Additionally this assumes you have progressed for a few weeks, and are repping with some heavy weight. Here is an example: Lets assume you are using 20lbs to begin the first set. You fatigue at 20 reps. As soon as you fatigue at 20 reps, pull off one of the 10's (or pull off the 20, and put on a 10 real quick), and continue repping out. You will be able to perform more reps with the 10 though you fatigued at the 20. You can stop it here and call it a 2-tier set (one set, 20/10), wait the designated rest period, and repeat for another 2-tier set (second set), and so on and so forth. This is sort of like a pyramid. This is just a very brief example. Other options include performing decline sit-ups on declining bench, using progressive weight increase as you did with the flat sit-ups. I would first build your progression in weight before attempting the pyramid I exampled. As your stength increases, you can mix and match a couple of versions of the sit-up, and pyramid example.

There are better exercises out there. One example is the Hanging Leg Raise, which also can be performed with/without added weight, if you are interested.

Have you ever considered the: Front Squat? IMO, it activates the core a bit more as compared to the back squat.


Can I ask what your personal goals are?
 
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If your gym has a cable machine this can be used to add some strength to your abs. Kneel in front of the machine, ideally attach a rope but anything you feel comfortable holding will do, then with your hands behind your neck, crunch. Keep it slow and controlled and hold it briefly at the top and bottom of the movement.

Also have you tried V crunches as these can also be used with weights, not that you'll need much. I have the cable machine on max for the crunches, for the V crunch I only have 10kg in my hands and about 7kg between my feet so this demonstrates how much harder they are.

If you're just looking to work your core you shouldn't need any weights, there are plenty of exercises that will work it thoroughly. If you're having to use weights for your core you might want to check your technique is correct. I've known people who think they can do the plank for 10 minutes until I show them how to do it properly, then they don't last 30 seconds!
 
An ab exercise that has become a staple of mine is the hyperextension situp. Get a plyo box, set a smith machine near the same height, and lock your feet around it. Sit back all the way and stretch out your abs, then sit up. Since the range of motion is greater, you get a bit more bang for your buck. If you really get back there, your hip flexors will stretch out as well, which is a good thing.
 
Cain's explanation is a bit convoluted. Instead of reading all that, just know that he was referring to a simple linear progression and a drop set.
 
yeah im doing front squats because i train at home myself in a very small area and if i miss a lift on the back squat its dangerous but with the front i just drop it. its supposed to be harder on the quads aswell, which is good because my legs are my weakest area. the most ive front squated is 154pds and im not sure about back squat. im pretty out of sink strength wise.
i have done hanging leg raises a few times. i did a set of 20 once. they were hard but i quite liked them. we did the version of this in college a few weeks ago where your lying down holding someones ankles and doing the same motion and i was one of the best. however everyone could do situps including the girls exept me!
Cain your quite interested in my goals? alot of people feel they should hammer away at weaknesses, but someone on super human radio mentioned exploiting strengths as the main focus. i kind of agree with this as some body parts have come on very well for me this year as others have not progressed atall even when using different methods. e.g my press has stayed at 110pds
for OVER A YEAR!
my goal for rack pulls below knee before my birthday is 440pds which would be 3.5 times bodyweight.
 
Here's a little something that I do and Im sure that it would help improve your health and fitness tone and body.
Here it is:

Dont slow down, just set your mind to it, move forward and in time you'll see yourself in a better shape. Personally, from my own experience, seeing myself toner only gives me more encouragement to keep moving forward.

With Best of Hope,
Rusty
 
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