Why I stopped doing crunches for anti-rotation core work
I used to treat crunches as the default answer for a stronger midsection. A few sets at the end of a session felt productive, familiar and easy to measure. Over time, though, I realised they were training one small movement rather than teaching my trunk to stay steady while the rest of my body moved.
That is why I stopped doing crunches and switched to anti-rotation core work. Pallof presses, suitcase carries and controlled cable holds now make up more of my core training. The change has been useful for lifting, running and the ordinary jobs that happen between a morning walk and an arvo at the local footy.
Crunches were not the whole job
Crunches create repeated spinal flexion. That is not automatically bad, and there is nothing wrong with using them when building abdominal endurance is the goal. They simply did not match what I wanted my core to do under load.
Most of my training involves resisting movement: keeping my ribs stacked while pressing, stopping my hips from twisting during a split squat, or carrying something heavy without leaning sideways. Crunches strengthened the feeling of shortening through the front of my trunk, but they offered less practice at staying braced and still.
Stability matters outside the gym
The trunk is a link between the hips and shoulders. It has to transfer force, not just produce movement. When I carry a loaded bag through a busy Melbourne tram stop, pull a suitcase from an overhead locker or move a box around the house, I need my torso to resist unwanted rotation.
That applies to sport as well. A golfer, tennis player, surfer or someone playing a casual game of AFL needs to control twisting while the limbs generate speed. Anti-rotation exercises train that control in a way that feels closer to those situations.
What anti-rotation training means
Anti-rotation work asks the core to prevent the torso from turning. In a Pallof press, a cable or resistance band pulls from the side while I press the handle away from my chest. The further the hands travel, the greater the demand to keep the ribs and pelvis facing forward.
Suitcase carries create a similar challenge through a loaded walk. Side planks, offset front-rack carries and half-kneeling cable holds can also build lateral and rotational control. The weight does not need to be impressive. A moderate load performed without shifting is more useful than a heavy one that drags the body out of position.
The changes I noticed
The first improvement was awareness. I could feel when my ribs flared or my hips moved before the exercise became messy. That made it easier to brace during deadlifts, rows and overhead pressing without holding my breath for too long.
I also liked the carryover to single-sided work. Split squats and one-arm dumbbell rows felt more organised, and long walks with a shopping bag became less awkward. It is not a magic fix for back pain, and I would not treat it as a substitute for an assessment from a qualified Australian physio. It is simply a better match for my training needs.
How I use it now
I usually add two or three anti-rotation exercises after my main lifts, keeping the sets controlled rather than chasing a burn. A typical session might include a half-kneeling Pallof press, a suitcase carry and a side plank. On a shorter day, one exercise is enough.
The key is to keep the pelvis quiet, breathe normally and stop before the body starts compensating. I have found that a light band anchored to a solid point works well at home, while a cable stack is convenient at a commercial gym. For anyone training in a garage or backyard in Australia, a dumbbell and a clear strip of floor are plenty.
| Exercise | Main challenge | Useful cue |
|---|---|---|
| Crunch | Repeated trunk flexion | Move slowly through the range |
| Pallof press | Resisting rotation | Keep the sternum facing forward |
| Suitcase carry | Resisting side-bending and rotation | Walk tall without leaning |
| Side plank | Lateral trunk stability | Keep hips lifted and stacked |
The details I keep nearby
Small technique reminders:
- Exhale gently instead of clenching the jaw
- Use a load that allows a quiet, steady torso
- Keep feet planted unless the exercise calls for walking
Good places to use it:
- After strength training
- During a short home session
- As a warm-up before lifting or sport
The biggest change was not abandoning every crunch forever. It was giving my core a job that better reflects how I move: resist, transfer force and stay organised while the arms and legs do the obvious work. Crunches can still have a place, but anti-rotation training is now the foundation I remember when I want a stronger, more useful midsection.