Hip Flexor/Ab Work Discussion

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Cuddles		...	09-01-2007 @ 12:33
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	There's another point here. The tight hip flexors can prevent you from using the ab strength that you do possess, especially in heavy compound lifts. They can prevent you from firing your glutes properly too, which is never a good thing. My physio back at home is telling me about this all the time. There are (surprisingly I know!) some good articles on this over at T-rag. I'll try and get some links if you're interested.

Boar		...	10-01-2007 @ 11:14
Walk your talk Member 5, 25558 posts Administrator	I'd be interested in what exercises would help - i would like to cover all the bases , coz there is bound to be somthing im not doind. hope your on the mend tokar

Rob		...	10-01-2007 @ 12:22
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Hip Flexor stretching, ab exercises which don't involve the hip flexors too much (i.e. pulldowns, hanging leg raises, hanging crunches, ab rolls). Definitely not the classic crunch!

Sparrow		...	10-01-2007 @ 19:27
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Are you saying to do those exercises Rob, or not?

Cuddles		...	10-01-2007 @ 20:52
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Post Edited: 10.01.2007 @ 20:56 PM I think he means do them, just not the traditional crunch. That right Roberto? Id also add neck bridges focusing on really squeezing your glutes. These are best after you've stretched your hip flexors so they are nice and open. They work better if you have something like a belt around your thighs and concentrate on pushing your legs open whilst contracting your glutes.

Rob		...	10-01-2007 @ 20:53
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Yep.

Sparrow		...	10-01-2007 @ 21:02
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	I agree that they are some good ab exercises, but if you don't want to work the hip flexors (although I'm not entirely convinced that you shouldn't) they are probably some of the worst culprits!


Cuddles		...	10-01-2007 @ 21:04
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	As an aside. I think heavy planks, and ab roll outs are both very good ab exercises.

Rob		...	10-01-2007 @ 21:08
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Jonny, why do you think that and which ones would you suggest? I thought the hanging was supposed to take a lot of the stress of the hip flexors (as opposed to lying down and doing the exercises suggested). I've read in quite a few places that it's best for most people (i.e. those with tight hips) to avoid the ones which really exaggerate hip flexor involvement because it can simply make the issue worse. By the way Tokar, I will move this discussion into a seperate thread when I actually code the means to do so. Until then, we're raping your log I'm afraid.

Rob		Hip Flexor/Ab Work Discussion	11-01-2007 @ 13:33
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Bear with me, I'm going to try and move the posts in here.

Rick		...	11-01-2007 @ 17:45
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Originally posted by Rob... Hip Flexor stretching, ab exercises which don't involve the hip flexors too much (i.e. pulldowns, hanging leg raises, hanging crunches, ab rolls). Definitely not the classic crunch! I'm with Jonny on this - it seems to me that you've listed all the ones that involve the hip flexors most, here.

Rob		...	11-01-2007 @ 17:58
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	As opposed to?

Rick		...	11-01-2007 @ 18:27
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Well, crunches, say . I've never felt a crunch in my hip flexors. But leg raises and hang crunches, definitely.

Rob		...	11-01-2007 @ 18:49
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	From what I've read the standard crunch is the worst culprit. Pavel Tsatsouline strongly recommends not doing them (this was in 'Relax into Stretch' or 'Super Joints' IIRC) - I think his words are something along the lines of "worst exercise ever invented" and I've seen another coach on T-Nation echo these sentiments. Here's something interesting to consider: (Science and Practice of Strength Training vol 2, p. 144): 'leg raising in the hanging position is more effective (here the rectus abdominis muscle contracts when the moment of gravity of the legs reaches its maximum), but it is feasible only for trained persons.' The book also mentions how the last 45 degrees of the sit up are all down to the hip flexors, with the abs only involved in the first 30-45. It goes on to encourage shortened ROM (aka crunches) for those with LBPS. Thus it seems there is some debate even amongst the best known authors in regard to crunches situps etc.

Rick		...	11-01-2007 @ 18:53
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Aren't the people who disrecommend crunches doing so because either (a) they cause a lot of spinal flexion or (b) they DON'T involve hip flexors? I thought I remembered PT's reasoning being the former. The reasons crunches have been recommended over situps are less hip flexor involvement and not having to effectively pivot on the base of your spine as the weight transfers, iirc. No argument that the hanging leg raise is effective, but it pounds the hip flexors. Like Mr Mills, I'm not sure this is a bad thing.

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