IF THE SPINE AIN’T BENDIN’, YOU’RE JUST PRETENDIN’ continued...
We’re continuing to teach how to actually work the abdomen instead of faking it.
In this video I show one way to perform a cable crunch effectively in the first four reps. Then I try show how NOT TO in the last two reps: https://www.instagram.com/p/BulrJf8jW49/
You’ll notice how in the “how to” reps I am making a clear distinction between open/stretched abdomen at the top and closed/shortened abdomen at the bottom. If anything, I try to tuck my butt under (posterior pelvic tilt) at the bottom of the movement. Notice how I’m tall through the hip and not just sitting back/bowing forward.
Contrast against the “how not to” reps. Unfortunately, my version here is somewhat sensible (I was supposed to show you how everyone never flexes the spine at all) since it’s now quite difficult for my nervous system to do a “bad” rep. But you get the idea. I drop the hips back, flex at the hip, and throw the weight of the torso down. I’m exerting almost no energy from the rectus abdominis.
If you watch closely at the gym or videos from influencers with millions of followers, they may not even flex the trunk at all. Usually, it’s just a lot of hip action and little to no spine movement. If it ain’t bendin, they’re just pretendin.