Reverse Bar Crunch

Edited by Dr. Massimo Bonazzelli

Synonyms

The reverse crunch exercise at the bar is also known as the Reverse cruch at the bar, Dip bars reverse raising flag

Type of Exercise

Reverse Bar Crunch is a Monoarticular / Biarticular exercise

Variants

• Reverse crunch on flat bench press
• Reverse Crunch on Incline Bench
• Reverse parallel crunch

Reverse Bar Crunch: Execution

The starting position sees the athlete suspended, holding the traction bar with the shoulders totally flexed and abducted and the elbows extended. The back is extended and the hips can be extended (bi-articular variant) or flexed at 90 ° (monoarticular variant) , while the knees can be extended (difficult) or flexed (easy). The execution consists of performing a complete flexion of the hips (in case you are doing the bi-articular variant), followed by a flexion of the lumbar spine ( if you want to perform the single-joint variant, the exercise begins with this action), being careful not to swing excessively.

Muscles involved in Reverse Bar Crunch Exercise

Group 0

• Rectus abdominis
• External obliques
• Internal obliques

Action
Flexion of the column

Group 1

• Rectus femoris
• Ilopsoas
• Tensor of the fascia lata
• Long adductor
• Short adductor
• Sartorio
• Pettineo

Action
Hip flexion (optional)

Function of the stabilizing muscles: Stability of the spine and hips, knees, shoulders, shoulder blades, elbows and grip.

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