Sit ups

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tarwxxl	Sit ups	Lead	[-]
Posts: 33 (28-Jun-09 05:18:20) Reply Quote More My Recent Posts	Tags : None I have been doing sit ups with a heavy dumbbell on my chest for 1-2 sets of 10-20 reps 1-2 x per week but I have recently been thinking of switching to holding a plate behind my head as it seems to be a harder exercise. My question is; is there an advantage in using a dumbbell on the chest, rather than holding a plate behind the head?
Andy	Weighted Sit ups .	#1	[-]
Posts: 3 (28-Jun-09 08:13:50) Reply Quote More My Recent Posts	The late , great John Christy showed me a way of getting a heavy dumbell in the starting position for sit ups. Heavy meaning at least 50% of your bodyweight. I don't think you could apply this technique with a 45lb plate, it would be too awkward and possibly dangerous. If you train with a spotter who can put either the DB or the plate in position for you then you have the option of using both methods . I train on my own and i believe the dumbell held high on the chest [ Do let it roll down your chest ] is best.
Andy		#2	[-]
Posts: 3 (28-Jun-09 08:27:45) Reply Quote More My Recent Posts	Regarding Dumbell sit ups : I would like to add that you also need to practice unloading the dumbell from your chest to the floor . Please note that heavy dumbell sit ups should be performed on the floor if you are applying this self spotting method . Also by using a dumbell you can slowly add weight as opposed to a 45 lb plate for example where your only safe option would be adding reps as opposed to adding weight.
tarwxxl		#3	[-]
Posts: 33 (28-Jun-09 12:02:00) Reply Quote More My Recent Posts	Thanks for your reply Andy. I don't have a problem loading the DB onto my chest or holding it there. My question really relates to the effectiveness of the exercise. I have done sit ups with a plate held behind my head before and could use nowhere near the load that I can with a DB held high on my chest. However, I feel that the plate behind the head method seems to be a harder exercise to perform, ie makes you WORK harder. That being the case, it MAY be a better exercise. The trade off of course is the use of less weight - but the load is relative as it is further from the fulcrum. Also, my understanding is that the sit up should be performed by "curling" the trunk and shoulders towards the knees; my observation (now I think of it) is that this may be more easily performed with the DB held on the chest method, than with the plate behind the head method which seems to make this "curling" more difficult. What do you think?
Andy		#4	[-]
Posts: 3 (28-Jun-09 13:15:58) Reply Quote More My Recent Posts	Hi tarwxxl : I'm new to this group so it's good to chat with a dedicated trainer. I see you are familiar with John Christy and i just checked his book and on page 106 is a photo of him [ i think ] doing sit ups with a 185 lb DB. Anyway in reply to your question i think you should get someone to observe you using both methods and make sure your form is good . If your form is good in both then you go with what you feel is best for you. You obviously enjoy the plate method , so if you are performing it correctly then go for it ! I started doing heavy DB sit ups because of my association with John Christy. Good luck.
J Duggan		#5	[-]
Posts: 431 (29-Jun-09 09:00:14) Moderator Reply Quote More My Recent Posts	I usually do sit-ups without any added resistance. If I add any weight at all, it is never more than 10 pounds. I just never never liked the idea of using a lot of weight for sit-ups. If anything, I'd rather increase the angle of the sit-up board.
traininvain		#6	[-]
Posts: 65 ( 2-Jul-09 14:03:33) Reply Quote More My Recent Posts	Does any one use a slant board for sit-ups and leg-lifts?
J Duggan		#7	[-]
Posts: 431 ( 2-Jul-09 18:02:13) Moderator Reply Quote More My Recent Posts	Sometimes I'll use a low angle---nothing crazy. But most of the time, just a flat board.
traininvain		#8	[-]
Posts: 65 ( 2-Jul-09 21:52:31) Reply Quote More My Recent Posts	Do you increase the resistance by holding progressively heaver weight plates or by elevating the slant board? Last Edited By: traininvain 3-Jul-09 00:55:18. Edited 2 times.
J Duggan		#9	[-]
Posts: 431 ( 7-Jul-09 15:07:07) Moderator Reply Quote More My Recent Posts	If I use resistance it's never more than 10-20 Lbs. at the most. I don't like the idea of using a lot of weight for sit-ups. I would have a tendency to cheat if I used too much weight. It's just my own personal preference.
traininvain		#10	[-]
Posts: 65 (10-Jul-09 02:16:27) Reply Quote More My Recent Posts	How do you rate Leg Lifts (Raises)?
J Duggan		#11	[-]
Posts: 431 (10-Jul-09 08:47:44) Moderator Reply Quote More My Recent Posts	I haven't done them in a while, but I have in the past. I would usually do just one set. I don't really dedicate too much time to ab work other than to just strengthen that part of my body ( and my lack of a "six-pack" will support that statement.) One thing I have been doing, though, is the Magnificent Seven exercises in Matt Furey's book Combat Abs. I try to do them as he recommends, first thing in the morning. It's actually a pretty good book. He doesn't promise cut, ripped, showy ( and useless) abs, but espouses exercises that will strengthen the mid-section ( I hate to use the word "core") and make it less prone to injury. And, that's pretty much what sold me. My body will not win any prizes, but if I can keep it strong and healthy then that's much more important than having cuts.

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