What I want part 2

Received this from Stephen-one of the nine people that reads my verging on mid life crisis rambles:

Hi Mate, Just reading your blog about the use of arms in the sit-up and had some comments;

Doesn't it largely depend on the workout though? If you watch some of the videos posted by the main site "firebreathers", many of them throw their arms forward in a sit-ups for time workout and many even kip at the hip to derive more speed. If the goal is metcon then surely using the arms is no different to using kipping pull-ups compared to dead-hang. The power output is far increased due to the speed exhibited and the ROM at the hips is still full. Indeed even on the mainsite FAQ there is a video of Speal doing Annie in which he clearly kips the sit-up (both arms and hips) and it is further discussed on the board (by those who know rather than the chaff) that this is fine because the goal is speed, power and metcon rather than pure form.

You also ask "does it improve athletic performace" and again, it can be argued that yes, it does but depends wholly on how that performance is defined. Is performance defined by how well the exercise is performed when compared to perfect form or is it how quickly the workout/prescribed goals are achieved?

This is one of my bugbears with CrossFit as a whole actually: Coach talks about perfect form in our exercises but more often than not this is the first thing sacrificed in the quest for a faster Fran or Nicole. In many of the lifting elements perfect form is absolutely required because this IS the best way to get the job done, but for the BW exercises it seems to be a case of do whatever works for you so long as you fulfil the reuirements of the exercise (pull-ups with chin/neck above bar, sit-ups with reclined position at start, seated at end).

I guess it all comes back to the definition on what is and isn't valid technique, and for the most part I agree, a correct sit-up should be unassisted by momentum from the arms, but for the CrossFit metcon WODs surely it should be allowed. In the official CFWU on the other hand, strict form should be emphasised in all reps.

Be interested in hearing your thoughts (even if just to call me a moron) ;)

Talk to you soon

Stephen.

Stephen makes some valid points-yes arms can be flung forwards to increase the speed of the sit up-and a hip bump can again be used to speed up this movement-however I feel that one of the reasons we do a stricter form of situp is to increase core strength.

When a client first starts all they may be able to do is a crunch (bluh) but we aim to progress towards a full situp, if the client is always allowed to fling their arms up -they will never progress and our aim is to increase core strength and allow them to appreciate this as a part of their training-it's not all about speed and finishing fastest-perfect form combined with intensity is what we strive to achieve.

I hope Stephen doesnt mind me publishing this-and if he does-he's a moron!