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Exercises Movements, technique & proper execution

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Old 12-05-2009, 09:27 AM   #1
Anthony Rubino
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Abmat situps, anchored or un-anchored

While doing abmat situps with soles of feet together and knees out to the side, is there an advantage or dis-advantage to anchoring the feet by setting a kettle bell on my feet.

I find that if i anchor this way, I can move my feet closer to my but and in my opinion take more of the hip flexors out of the exercise. If i do not anchor, i need to move my feet further away to keep them on the floor.

Thanks in advance for all feedback.

Tony
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Old 12-05-2009, 01:47 PM   #2
Tate Rivera
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Re: Abmat situps, anchored or un-anchored

I too am a little eager to hear others responses to this.

but the obvious advantage to anchored feet is increased speed. with your feet anchored you can simply move faster.

are you referring to doing this during a wod? or just during a warm up or practice? because if it is for a wod, then why not anchor them if you can to get more work done in less time.
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Old 12-05-2009, 04:51 PM   #3
Anthony Rubino
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Re: Abmat situps, anchored or un-anchored

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Originally Posted by Tate Rivera View Post
are you referring to doing this during a wod? or just during a warm up or practice? because if it is for a wod, then why not anchor them if you can to get more work done in less time.
I was thinking about it today while doing Angie, but I was just wondering what is the best way to do the situps.
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Old 12-05-2009, 05:31 PM   #4
Michael Garmon
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Re: Abmat situps, anchored or un-anchored

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Originally Posted by Anthony Rubino View Post
I was thinking about it today while doing Angie, but I was just wondering what is the best way to do the situps.
If you anchor your feet then you will use more hips regardless of where your feet are in position to your body. If you decide to anchor, just make sure you are consistent in your workouts so you can see improvements you are making.
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Old 12-08-2009, 01:09 PM   #5
CJ Ryan Harris
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Re: Abmat situps, anchored or un-anchored

un-anchored.

For the simple reason, if you do un-anchored sit ups you can go back to anchored no problem.

It doesn't work so well the other way around. I've seen people who are army fit able to pump out sit ups like no tomorrow with someone holding their feet. (I say army fit in the pull ups/run/push ups/sit ups as that is all that normally get measured a lot of the time to measure fitness.

Take the weight off their feet and they can't even do one.

Not very functional if you ask me.
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Old 12-08-2009, 02:45 PM   #6
Ryan Hoegner
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Re: Abmat situps, anchored or un-anchored

We always do butterfly..no anchors.
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Old 12-09-2009, 11:56 AM   #7
Ben Sparks
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Re: Abmat situps, anchored or un-anchored

The Abmat itself is designed so you don't have to anchor. That's the point of using it.
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Old 12-10-2009, 01:56 PM   #8
Bryant Swenson
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Re: Abmat situps, anchored or un-anchored

Any sit-up done with anchored feet is going to allow you to engage more of the hip flexors in the movement. This means faster more dynamic reps, but less of the abdominal muscles being worked and more hip flexor. The point of using the Abmat is to reduce the amount of hip flexors used and increase the load on the abs. The reason they want you to put the soles of your feet together and bring them close to your butt is to reduce even further the leverage your hip flexors have. You will find that as you get up in reps and begin to fatigue all you have to do it start to extend your feet and you'll be able to do more faster because your hip flexors have now become more a part of the movement.
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Old 12-10-2009, 02:24 PM   #9
Jamie J. Skibicki
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Re: Abmat situps, anchored or un-anchored

I thought we trained movements, not muscles?
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Old 12-10-2009, 03:48 PM   #10
Sean Dunston
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Re: Abmat situps, anchored or un-anchored

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Originally Posted by Ryan Hoegner View Post
We always do butterfly..no anchors.
^that^
is the way we do it too.
For the "inflexible" folks, they touch their feet with their fingers, for people with greater flexibility, they touch the ground beyond their feet.
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