Moves/Bicycle Crunches

Bicycle Crunches

ID: 785

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Exercise Type:
Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive the floor away on the concentric — think push, not pull.
  2. 2. Engage the core before initiating any movement.
  3. 3. Maintain a neutral spine from tailbone to crown; avoid rounding the upper back.
  4. 4. Take a full breath, brace the core 360 degrees, before initiating each rep.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.