Substitute for Reverse Crunch? HT1

[sixpackinacooler]

I have been having some issues with my lower back and hip joints, a little tender and definte popping especially noticable when doing the the reverse crunch- anyone have any substitution ideas as i think i need to give it a rest. Also I have moderated my deadlift by doing it on the squat rack on the lowest setting of the side bars, as I think that was a contributing factor. Any insight is appreciated Thanks

[Lisa~]

I'd suggest doing forearm and side planks held for time. These exercises will help teach core stability, which you need to be able to execute a proper deadlift.

Also, be sure to do the prescribed warm-up and considering adding some hip mobility drills to it - possibly glute bridging in addition to the ball bridge already prescribed and spiderman climbs to really open up your hips before you start your leg work.

[mhunter]

What are "spiderman climbs"? I have goofy hips too. I've sort of "fixed" my deadlift problems by taking a wider stance but deep squats seem to set off my hip flexors too.
peace,
Matt

[John Izzo]

Originally Posted by Lisa~

I'd suggest doing forearm and side planks held for time. These exercises will help teach core stability, which you need to be able to execute a proper deadlift.

Also, be sure to do the prescribed warm-up and considering adding some hip mobility drills to it - possibly glute bridging in addition to the ball bridge already prescribed and spiderman climbs to really open up your hips before you start your leg work.

Agree 100%

[Lisa~]

Originally Posted by mhunter

What are "spiderman climbs"? I have goofy hips too. I've sort of "fixed" my deadlift problems by taking a wider stance but deep squats seem to set off my hip flexors too.
peace,
Matt

Craig Ballantyne shows them about 3/4 of the way down this page:
Turbulence Training Bodyweight Workouts

I also like the goblet squat and potato-sack squat that Dan John used in the FitCast video. He talked alot about opening up the hips. If you haven't watched that, go to www.thefitcast.com and take a look. It's a great video and Kevin did us a big favor when he taped it for us!

It might be that some pre-workout hip flexor stretches would be a good idea for you as well. Just try it and see if it helps. Certainly stretching your hip flexors on off days would be a good idea.