Why Situps are the Most Overrated Exercise!
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- čas přidán 19. 06. 2024
- I explain why situps is the most overrated exercise and why it even might be dangerous and of course what you should do instead! Do you want access to bonus videos, training programs, a discord server a podcast and more? Check out my Patreon: / goranwinblad
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I'm an old guy...59 who gave up on sit ups mainly because it seemed to stiffen my lower back on runs. I went to the plank and the issue went away, but always thought I was taking the easy way out! I'm really happy to see this video!
One of the best videos from you.
This year I suffered from a lower back injury with heavy consequences, it was 4 months ago now and I‘m still not able to go for a run because my nerve was hurt that bad. But I‘m recovering and thats the good news :) so thank you for that video…hopefully it helps many many people to avoid such bad injuries.
Thanks again and many greets from Austria! :)
Thanks Harald! I’m sorry to hear about your back. I wish you a good recovery and that you’ll soon be out running again!
Hey, may I ask what was the cause of the injury?
Two years ago I suffered from a lower back injury after a run (disc extrusion, could not get out of bed for weeks, some doctors recommended surgery), it repeated this January, but now I am finally getting better (without surgery) and I am able to run a 25min 5k again. The thing I learned from this is that I had to tailor my training to my body type. I know now that in order to stay healthy while running, I have to improve and maintain my strength.
To achieve that, I do 2 full body strength sessions per week and 1 rucking session. I do a 1.5 hour full body session each Monday and Friday. I also introduced rucking 5k walk with a 200m ascend where I time myself for the ascend part. I am slowly increasing weight on all 3 of these, started with body weight only on all and right now I am at 20kg dumbbells for the strength training and 20kg backpack for the rucking session.
I would strongly recommend rucking as cross-training to running to everyone, less impact on the joints and it builds stabilizer muscles and the core. The plus is also that you can turn it into a tempo session if you walk uphill or fast enough.
Thank you!!! since reading The body has its reasons by Therese Bertherat (who talks a lot about how we harm our backs) I've been looking for other physiotherapists who agree and explain more on the matter. Finally!!
I'll be following your tips to strengthen my core!
This video makes me so happy, I can do a sub 50 minutes 10k but I cannot do a single sit-up, I’ve stopped trying, but nonetheless i thought it’s still just some weird shortfall of me, now I’m all good~
Not being able to do one single sit-up? I would still be woried, how do you even get out of bed? lmao
Hey Goran, the best video I've seen about this topic! Rally my troubles currently, looks I have an issue with one or two my discs, got sciatica, couldn't run one whole monts, now doing exercises focused on the core and glutes, learned interesting exercises somethign like derivation from yoga exercises but more focused on running so that glutes would work corectly together with core to prevent injury somewhere on the lower back. But 3 weeks I couldn't sleep, had unbelievable pain on the outer side of calves and the worst was during night when was lying on the bed and in the calm phase. I can say it's nothing worse if you cannot sleep or fall asleep all the night and for 2-3 weeks. was like nightmare. Now much better and slowly getting back to running, but it's very slow and carefull. All the Best! Peter from Slovakia
Great Video!! Thank you for sharing. Love it.
Thanks for watching! 😊
Great video. I stopped doing traditional core exercises after realizing I was waking up with severe back pain. I have minor scoliosis which only made my situation worse. I found a bunch of "back safe" abdominal exercises, and I can't believe the difference in how my back feels
Thanks for sharing and glad to hear it has helped your back!
Sit-ups can be modified to be safer. The part of the movement most likely to cause issues is the start. People start with an arched back and an anterior pelvic tilt and they quickly switch to a rounded back with a posterior pelvic tilt in order to generate enough momentum to carry them to the top. This is where those peak forces which cause back issues come from. If you try to eliminate the use of momentum by performing the exercise in a slow and controlled way, 5 seconds up 5 seconds down, it should be a lot more safe and effective. Personally, I really like using the decline sit-up bench at the gym.
Goran, I just found your channel and it’s AMAZING. Do the disc respond better to rotational exercises? And could you do a video on the “does therabands follow the length-tension curve of a muscle when strength training?”
Very different-style of video, I liked it thanks!
Glad you liked it! 😊
Göran never disappoints!
How about stretches like bending over to touch your toes? Or seated bending forward to touch toes to get a hamstring stretch? Should we avoid that as well?
Love your content btw, you are a real inspiration my friend!
Do you think there is a time and place for training spinal flexion in a workout program?
Very relevant👍
I speedcycle alot. While doing this sport I bent my back to avoid the wind. Is this bad or fine because I am not putting any pressure on it?
Thank you for the video, I had suffered from scoliosis all my life, and now that I'm older and wiser, i stop doing situps entirely. The planks seem to work the best for me. Your videos are very informative. 😊
Glad you think so and good luck with the planks 😊
@@goranwinblad thanks 😊.
Thanks for the informative video. How about crunches? Don’t they push less pressure on spine?
I also like to know 🤔
Another good alternative, is to get in a plank position, but with the palms of your hands on the ground. And either bring each alternative knee up to your arms (mountain climber), or reach down to tap the opposite foot (some spine flexion here, but it's much less than a regular situp).
Yeah good suggestions thanks for sharing!
I've shifted from weights to gym ring about four months ago, my core has never been so strong.
No more situps. Support holds on rings and hollow body on the floor were much more effective for me.
And for lower back, bridges and its variations are also amazing.
Thanks for sharing your experience! 😊
@@goranwinblad Thank you for sharing yours too. I learn a lot from your channel
Gracias!!. Hace un tiempo que trabajo el core con bandas elásticas y mi columna mejoró 😅
Ok thanks for sharing and good to hear it has helped you! 😊
Thanks.
Thanks!
Thanks for watching 😊
tnx man!
Thanks for watching! 😊
I'm surprised you didn't recommend the Mcgill Big 3
This is interesting, I have followed the strength training scene for about a decade and nobody is recommending this exercise nowadays. Seems to be different in different circles
Maybe it's a bit too much pop culture for your taste. But I think it could be a fun video if you would check out running technique by reviewing people running in movies or shows. There are many many scenes available of people running. Could be fun content.
Burpees 24/7
i just do em lying flat on benchpress bench lifting legs up
You're essentially working your hip flexors there, unless you have really good form and just curl your pelvis off the ground.
I use an ab roller 👍
Sir plz suggest me what your opinion I ran 1500m in 3:53 minutes what is my lactate threshold pace for 1k any idea
As if I needed another reason to not do sit-ups anyway…
Tog du bort min kommentar där jag ifrågasatte dina påståenden?
Hej, har inte tagit bort någon kommentar, om den inte finns kvar så är det CZcamss automatiska filter som tagit bort den av någon anledning.
@@goranwinblad Okej bra, då vet jag. Konstigt!