Neck strains forward
SCM and scalenes assist rather than rectus abdominis loading the weight.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Core · Core
Weighted Crunch
Coaching cues
- Supine; knees bent; hold a plate at the chest or behind the head
- Crunch by flexing the spine — not just lifting the head
- Exhale forcefully at peak; pause and squeeze
- Lower under control — 3-second eccentric with the weight
Common faults 2
Hip flexors drive the crunch
Spine doesn't flex — body just sits up from the hip.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗