Part 2: CrossFitters should rethink the use of the sit-up

Part 2: throw the sit up in the training trash:

Hopefully, Part 1 of this post got you at least thinking of changing your training program. Part 2 is meant to give you abdominal exercises to perform instead of the sit-up. When selecting exercises we should look at the function of the muscle group we are training; for example, most CrossFitters are training their abdominals to become stronger/more stable during Olympic lifts or gymnastics. Training our abdomen to flex/bend more forcefully for longer periods of time isn't what we should be training.

As stated in Part 1, our core is meant to prevent spinal motion from occurring while our arms and legs are free to move. Therefore, our training will be more beneficial if the exercises match the function.

Even if your goal is to improve a WOD score with sit-ups (Annie, Barbara, etc), recent evidence suggest training the core muscular isometrically (contraction without movement) may yield more benefit than traditional programs consisting of sit-ups.

Childs et al. 2009 performed a study on 2,616 soldiers that were randomized into two different exercise programs. One group consisted of a traditional exercise program (sit-ups) while the other group consisted of core stabilization exercises (plank variations). Each group performed these exercises 4 times per week for 12 weeks. Performance of the sit-up endurance test was conducted at baseline and after the 12 week period. Both groups showed improvements on the sit-up test, but the core stabilization exercise group resulted in a significant improvement in sit-up passing rates at 5.6% compared to 3.9% in the sit-up group.

The study concluded that the core stabilization exercise may offer a small benefit for improving sit-up performance compared to actual sit-ups. What this tells is us that we do not need to train sit-ups to become better at sit-ups and due to the potential risk of this exercise, other core strengthening is highly recommended. Below are examples of less risky core strengthening exercises to improve your lifts and WOD times:

Dr. Dillon Caswell, PT, DPT

References:

Image from:  Mendrin, Natasha & Lynn, Scott & K. Griffith-Merritt, Halecia & J. Noffal, Guillermo. (2016). Progressions of Isometric Core Training. Strength and Conditioning Journal. 38. 50-65.
Childs JD, Teyhen DS, Benedict TM, et al. Effects of sit-up training versus core stabilization exercises on sit-up performance. Med Sci Sports Exerc. 2009;41(11):2072-83.