The sprinter crunch is a calisthenics core strength variation of the regular sit-up that strengthens and tones the core. The sprinter crunch is an advanced sit-up ideal for athletes since they build core and hip strength, enabling them to perform better.
Once you’ve mastered the sprinter crunch technique, you can execute the exercise without difficulty. This exercise guarantees core and lower back strength that aids most of your daily physical movements.
Also known as Sprinter sit-up
Targeted Muscles: Abs, Obliques
Secondary Muscles Trained: Upper back, Lower, Quads, Hamstrings
Exercise Type: Strength/ Hypertrophy
Exercise Mechanics: Compound
Required Equipment: Exercise Mat (Optional)
Difficulty Level: Intermediate
Force Type: Unilateral
Utility: Basic
STEPS:
- Place an exercise mat on the floor.
- On your back, lie on the mat with your legs fully stretched. Bend your arms on your sides.
- Raise your upper body off the floor, bend your right leg and move your right knee towards your left elbow.
- Resume the initial position in a slow and controlled manner and repeat the motion on the opposite side. That makes a complete rep. Keep going.
- Repeat while alternating your arms and legs until you attain the recommended reps.
TIPS:
- Ensure you engage your core and exhale while raising your torso.
- Make sure you maintain a straight back when performing the exercise.
- Keep your head and neck in a neutral position throughout the entire workout.
- Inhale as you lower your body.
- Avoid the urge to rest your torso or legs while reversing the motion when switching to your opposite arm and leg.
- Ensure you engage your core muscles and not your lower back during the entire motion.
MUSCLES WORKED BY THE SPRINTER CRUNCH EXERCISE
The sprinter crunch trains the abs and obliques by isolating them. The back, glutes and quadriceps are also trained to a lesser degree.
Sprinter crunch also works the ab and oblique muscles in your midsection that stabilize and give the body strength.
Also, the sprinter crunch will work your core, muscles-including a series of stabilizer muscles found in the neck, shoulders, abdomen and lats.
Being a compound drill, the sprinter crunch trains almost the entire body.
BENEFITS OF THE SPRINTER CRUNCH EXERCISE
This exercise offers a wide range of fitness and health benefits, including:
STRONGER MUSCLES, BALANCE, AND COORDINATION
Fitness skills like coordination and balance are only trained by challenging them. The sprinter crunch can guarantee balance and coordination improvement. The sprinter crunch has hypertrophy benefits for your core muscles as a resistance workout.
IT IS A CALISTHENICS DRILL
The sprinter crunch does not require any special equipment. The mat used to perform this exercise is something you can do without. Therefore, it is suitable for anyone looking to perform a movement that does not require special equipment.
GENERAL BODY STRENGTH
The sprinter crunch exercise targets many muscles, such as the hip flexors, core, and abs. It will increase the size of those muscles, consequently improving your strength. Also, it will work your abs as you balance your body, adding strength to those muscles. As a result, it will enhance your daily performance in varying activities.
ALTERNATIVES OF THE SPRINTER CRUNCH EXERCISE
V SIT CRUNCH
The v sit crunch is relatively easy to perform and requires minimal supervision. Due to its simplicity, individuals can achieve it across all fitness levels. Also, it is versatile, meaning you can perform it anywhere, depending on your convenience.
STEPS:
- Spread your mat on the floor and sit on it. Your feet and hands should touch the ground.
- Engage your core and abs as you lift your legs off the ground. Continue the lift until your body forms a 45-degree angle.
- Stretch your hands in front of you. Alternatively, you can reach towards your shins if you can. Ensure to maintain a good posture. Also, engage your spine throughout the movement.
- Hold the V shape position for a while. Holding the position will strengthen your abs and core. As you get stronger from the workout, learn to hold the V shape for longer.
- Return to the starting position by lowering your legs slowly. Continue to engage your abs throughout the movement. This is the end of one rep.
- Repeat the reps as many times as possible.
MISTAKES TO AVOID WHEN PERFORMING THE SPRINTER CRUNCH
ARM SWINGING
Arm swinging is a common problem witnessed with the sprinter crunch exercise. This occurs when you move your arms up and lift your back and legs.
Swinging the arm will limit the effectiveness of the training on your core, muscles-therefore not training your muscles to their utmost potential.
Fix this mistake by tucking your arms on your sides when lifting your back and legs. Also, keep those arms parallel to the floor when raising your torso.
ARCHING THE BACK AND SHOULDERS
Another common sprinter crunch mistake is arching the back and shoulders. This usually occurs at the top of the rep.
When you arch your back and shoulders, the focus of the exercise will shift from the core to your lower back.
Therefore, it will reduce its effect on your abs. Instead, it will work your lower back muscles. Avoid this mistake by keeping your torso straight.
PERFORMING TOO MANY REPS
With core workouts, you don’t necessarily have to do many reps. Too many reps do not guarantee results if performed with the wrong technique- mainly if your approach targets other muscles that aren’t in question.
Check your form and focus on performing the exercise with the proper technique. This way, you will attain the most benefits instead of performing too many reps using the wrong method and lapsing as you start getting tired.
CONCLUSION
The sprinter crunch is an effective exercise for a more muscular back, hip flexors, core, and abs. It will give you the desired aesthetic appeal while improving your overall strength. It is relatively hard to perform than its alternatives, doing a better workout for abs and core strength. It is versatile and relatively easy to learn.
Consistency is critical for this workout plan. If you consider incorporating this exercise into your routine, ensure you nourish your body with enough nutrients and have enough rest to aid muscle repair and growth.
Try it out!
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