Racer X Virtual Trainer

I am curious of the opinions of the Virtual Trainer experts on the opinion of forward flexion of the abs.

I have read several articles referring to Stuart McGill's research about how forward flexion abs exercises (crunches) are bad for our spine. The recommendations to combat this are to do more core stabilization and anti-rotation exercises are better for your core.

But on the Virtual Trainer is see several articles recommending crunches and crunches on a ball (forward flexion exercises).

In a practical sense, when watching top riders, they do not move in a crunching movement on the bike. They tend to have a flat back (core stabilization) and move through their hips, knees, and ankles.

Thoughts? Opinions?

It's funny you should bring this up. I have been giving this exact topic a lot of thought lately. I agree that the majority of the time a rider's core is in an isometric contraction. I have talked to Coach Seiji briefly about this and need to consult with Eddie Cassilla's a few others on this topic. Thanks for bringing it to the top of the pile. Great Question!

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

You are 100% correct. Crunches, sit ups, etc. do not correlate to actual riding and unless you are doing a crunched, back flexion during your activity, they don't really correlate to much of anything. The real deal in my opinion is local muscular endurance of core stabilizing muscles to preserve midline stabilization not only to hold your spine in a safe position but to really provide an efficient anchor point for the larger muscles that are doing everything else in your sport. Really, doing even isometric abdominal exercises for time (muscular endurance specific) to me doesn't hold a candle to actively stabilizing while doing complex movements during training; it's one thing to be able to stabilize correctly while that is the only thing going on, and quite another to do it while under duress, while controlling and using every limb in your body.

The reason I even have to think about crunches or any other isolated abdominal exercise is for testing purposes. It is hard to standardize a midline stabilization exercise by itself. For testing, you have to simplify, pare it down, etc. so that anyone can mimic the test and have a valid result. This is why there are isolated, crunch type of exercises prescribed for tests. Everyone can do it, there are definitive points you have to cover to do the exercise right, there is little room for fudging, cheating, etc.

Does this answer your question? I could go for days on this one thing...

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Coach Seiji
www.coachseiji.com

Great explanation Seiji!
My two cents worth - you want to be stable and strong enough in the case of an accident when you body is thrust into every possible position imaginable on your way to the ground. You will never know how many muscles are involved when it comes to creating a particular range of motion (i.e. movement) until you strain, pull or tear it. As Seiji mentioned, it is better to engage in an active progression to ensure that you are well rounded for primary and secondary movements.
-Robb Beams/MotoE

Thanks for the opinions. I think this would make a great article to update the general public that crunches are not the best things out there for motocross.

The first time doing a half-kneeling anti-rotation press is an interesting experience and something that more closely what we do while riding.

I addressed that topic (crunches) in this article. It was one of the first articles I ever posted on the site

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Tim, I would have to disagree. In that article you recommended crunches on a ball as a great motocross ab exercise. It is still a crunch, but preformed with a greater range of motion. If you agree with the points Coach Seiji makes, that crunches has nothing to do with riding, then what makes them better to be preforming them on a ball? It is still the same movement pattern.

There appears to be better ways to train the abs/core for motocross, based on recent research and experience, and I thought it would be a great article to add to the site.

For sure, I certainly do agree with Coach Seiji but also think there is a need to strengthen the core through flexion and extension exercises not just isometric contractions. That was the general gist of that article. Which ab exercises were the "best" according to actual muscular contractions. That is why the crunch on the ab ball is so good. It eliminates the hip flexor from the movement.

Just about every exercise you do in the gym should require you to isometrically contract the core. One of the best ways to do this is to asymmetrically load the body while doing a compound move. The TRX Rip trainer does a very good job of that. Check out this article on what I mean.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com