Neck strains — head pulls forward
SCM and scalenes assist the crunch; rectus abdominis is underloaded.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Core · Core
Med Ball Crunch / Slam to Crunch
Coaching cues
- Supine; knees bent; hold ball overhead at the start
- Crunch up — bring ball toward the knees
- Exhale forcefully on the way up; inhale on the descent
- Lower under control — full eccentric every rep
Common faults 2
Hip flexors drive the crunch
The trunk rises without spinal flexion — hip flexion substitutes.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗