I’ve been working with kettlebells for quite some time now. Well - with the real things about a month (not that long I suppose) - but I have been substituting dumbbells for quite a bit of time. I’ve been following Mike Mahler’s routines for quite a while too and while I don’t consider myself a professional, I’d say I’m rather competent.
Thats what I thought. Yesterday Elliot and I were able to work out together. A rare occasion - but a really good one. I learned just how valuable it is to have a spotter… he says ‘I don’t know how you can manage those - I find them so hard!’ Take into account he had a splitting headache - makes it near impossible! Anyway I was going along saying ‘Oh these are easy - its not that hard - you’ve just got a headache…’ He looks over and says, ‘Um, aren’t you supposed to have a straight back?’ Well I was confused. I was adamant I was doing it correctly. But I tried with a straight back and gosh - the difference! I could actually feel my abs working. I could barely make it to ten. All this time I’ve just been wasting time!!So - the simple sit-up isn’t quite so simple! Slow and controlled has taken on another meaning!
A sit up is different to a crunch in that it works the entire midsection - including the lower abs, which a crunch typically doesn’t. If it is performed correctly! I cheat a little and hook my feet into the kettlebell handles. Hey I’m just getting stronger - I’ll get there one day!
Form is so important or else you’ll be like me and waste time. You need to lie on your back (duh!) with your legs about shoulder distance apart bent at a 45 ish degree angle. If you’re just getting started with them, you might want to hook your feet into the kettlebell handles or something similar. Against a wall could be good too as it still forces you to use those muscles!
Tighten your abs and breathe. Keeping your back as straight and your midsection as open as possible, slowly come up towards your knees. Mahler recommends a 4 second count to get to the top - then a 4 second count to get back to the ground again. This slow business forces you to really concentrate on working your abs. You will feel the burn. Today I can feel my abs - they’re not that sore, but it definitely feels like I’ve been working them - and I only did a few reps as it was right at the end of the workout that Elliot spotted it.
So - for another great exercise that will help you shape and define your midsection - and strengthen your back, try out the slow sit-up today. Rope in a spotter to make sure you’re doing it correctly and aren’t in danger of wasting time or injuring yourself. Go for it!
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