the best way to do weighted reverse crunch

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    Jul 28, 2014 9:50 PM GMT
    Hi guys,

    how do you do, if you do them, the weighted reverse crunches? Do you hold a dumbbell between your feet or something else? I have trouble figuring out the best way.

    For those who don't know reverse crunch is the exercise where you raise your hips while lying flat. It's not hyperextension as many people think. http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/
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    Aug 02, 2014 5:26 PM GMT
    I don't do reverse crunches. It feels awkward to do. I just do hanging leg raises. I use a little variation. I start out with doing with the straight legs for a 2 - 3 sets, max reps. Then I do a couple more sets with bent legs, with a dumbbell held with my ankles. Using bent legs is more like a "knee-ups" rather than leg raises.

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    Aug 16, 2014 11:04 PM GMT
    Yeah, that's a good alternative. But I swing a lot when I do it, it's definitely harder to perform.
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    Aug 17, 2014 4:57 AM GMT
    xrichx saidI don't do reverse crunches. It feels awkward to do. I just do hanging leg raises. I use a little variation. I start out with doing with the straight legs for a 2 - 3 sets, max reps. Then I do a couple more sets with bent legs, with a dumbbell held with my ankles. Using bent legs is more like a "knee-ups" rather than leg raises.

    U9F1y7k.jpg

    L2sXHKQ.jpg


    sorry to hijack thread, but on hanging leg raise (bent or straight legs), how do I know i squeeze both sides of my abs? sometimes it feels like it's only one sided when I squeeze
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    Aug 17, 2014 7:13 AM GMT
    There are ankle weights, they wrap around your ankles and have velcro straps. The heaviest I found are 20 lbs for each food. You mostly see 10 lbs for each foot. They have sausage shaped weights in individual pockets so that you can take some out and make it weigh less. I was wishing I could replace them with lead ones instead of the iron ones it comes with, to make it heavier.
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    Aug 18, 2014 4:16 AM GMT
    leafgreen saidsorry to hijack thread, but on hanging leg raise (bent or straight legs), how do I know i squeeze both sides of my abs? sometimes it feels like it's only one sided when I squeeze

    Make sure your legs go straight forward. If you're feeling it on one side, then you're likely raising your legs at an angle.

    Personally, I don't think hanging leg raises are a good ab exercise. I do it mainly to work the hip flexors and develop general core strength. I prefer cable crunches for targeting abs.

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    Oct 07, 2014 4:44 PM GMT
    I lie on my back arms/legs straight like superman on his back holding plates, then as I reverse crunch I keep my arms straight and bring the plates over my head then back to straight leg/straight arm. I find if i don't put my legs on the ground in/bw reps there is a lot more tension


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    Oct 07, 2014 5:55 PM GMT
    Record yourself doing weighted crunches. Stick the video in a video editor. Right-click the video, then select "reverse" from the drop-down menu. Then click File > Render as > select your preferred format.
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    Oct 07, 2014 9:48 PM GMT
    Lumpyoatmeal saidThere are ankle weights, they wrap around your ankles and have velcro straps. The heaviest I found are 20 lbs for each food. You mostly see 10 lbs for each foot. They have sausage shaped weights in individual pockets so that you can take some out and make it weigh less. I was wishing I could replace them with lead ones instead of the iron ones it comes with, to make it heavier.


    I tried ankle weights before, but my gym only has 2 / 3kg weights. That's not much when I want to do lower number of reps. But I got used to doing it with a dumbbell. It's just others who look at me like I'm crazy...
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    Oct 07, 2014 9:49 PM GMT
    stckhlm saidI lie on my back arms/legs straight like superman on his back holding plates, then as I reverse crunch I keep my arms straight and bring the plates over my head then back to straight leg/straight arm. I find if i don't put my legs on the ground in/bw reps there is a lot more tension




    So how do you hold the plate?