Old-school Crab Reach good for the hips, back
Some of my favorite exercises definitely qualify as “old school.” While there are distinct advantages to the fitness equipment and technology of today, certain exercises just can’t be replaced.
This week, I’ll discuss a few of my favorite old-school movements and their advantages. Plus, I’ll present an oldschool exercise that might remind some of high school — how fun!
If you’ve ever seen Rocky IV, you know that Ivan Drago used superior fitness equipment (and illegal pharmaceuticals) to become a dominating force in the world of professional boxing. You also know that Rocky’s fitness training consisted of a punching bag, tree trunks and snow.
Guess who won? That’s right, your man Rocky took the title (again).
Sometimes old school beats new school. Exercises such as the squat, deadlift and pushup are important mainstays of a fitness program. They are difficult to replace, no matter how advanced the fitness equipment is. These exercises are so effective because they require total body strength, coordination and balance.
Squeezing into a strength machine can be great for isolation, but the core muscles are not as engaged as they would be during the free-weight version of the movement.
Now, the risk of injury during old-school training is certainly higher than when you work on machines. It takes education, training and patience to perform a squat correctly, for example. When performed incorrectly, squats can lead to catastrophe.
But the long-term effect of old-school training, especially when combined with the best types of new equipment for a comprehensive workout plan, can be awesome. Muscular development, core stability, balance, coordination and other fitness benefits can be realized by combining the best of today and yesterday.
This week’s exercise is, of course, an old-school move that reminds me of high school football. The Crab Reach is done in a seated position.
It’s appropriate for most fitness levels, although coordinating the movements can be tricky for beginners.
1. Sit on an exercise mat with your knees bent and feet flat on the floor. Lean back and place your palms on the floor behind you with your arms outstretched. This is your starting position.
2. Lift your right hand off the floor and raise your hips up. Reach upward with the right hand toward the ceiling and slightly across your body. At this point, your hips should be almost parallel with the floor and you should be balancing on your left hand and feet only.
3. Lower the hips and place the right hand back on the floor so you’re back in the starting position.
4. Repeat this movement with the left hand. Continue alternating sides until you’ve done 15 repetitions.
The Crab Reach is a great way to challenge the abdominals, lower back and hip muscles. It’s an interesting and challenging way to address these key areas, and I know you’ll feel great afterward. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com