Ball Crunch and Progressions

Crunch and Catch (Power Exercise Regression):

Generally speaking the Brookbush Institute does not promote "crunches"; however, "crunch and catch on a stability ball" imparts posterior and rotational forces on the trunk and incorporates a glute bridge on ball . The combination of these forces results in a muscle recruitment pattern that is similar to a chop pattern.

1. Start by having your client/patient sit on a stability ball that is about knee height.
2. Have them "walk" their feet out and roll down the ball, stopping when the ball is supporting from the top of the gluteus maximus to the lower thoracic spine.
3. Ensure your client/patient's hips , knees and ankles are in alignment, and knee flexion angle is approximately 80-90°.
4. Have the patient assume the top position of a bridge and "squeeze their glutes".
5. Instruct the client/patient to lay back in an isometric crunch position, with hand or hands ready to catch a medicine ball or sandbell.
6. Cue the client/patient to prepare to "receive" the ball as softly and quietly as possible, eccentrically decelerating the weight by controlling trunk extension and shoulder flexion.
7. The client/patient should minimize the amount of the time in the amortization phase by quickly returning the ball following the eccentric phase.
8. Force during the concentric phase should be generated via the upper extremity, as well as trunk flexion and rotation. Note, the patient/client should maintain the top position of a bridge and "glute squeeze" throughout the set.
9. Following release of the weight, the client should maintain trunk flexion and the top position of a bridge , ready to receive the next throw.
10. Repeat for desired number of reps.

• Best Use:
  • This exercise can be used to introduce core power exercise, as a means of integrating coordination drills into core exercise, or as a regression/pre-requisite exercise before performing the medicine ball power chop described above.