Spread Eagle Situp

An anatomical drawing of a male performing a situp. The abdominal muscles are highlighted to show that those are the primary movers during this exercise.

The Spread Eagle Situp is a less demanding core exercise that I like to use during warm ups. I also use it as an exercise to superset with an explosive exercise.

This situp isn’t demanding for the average wrestler. This makes it a great exercise to use without the risk of getting too sore.

Due to the fact that your feet aren’t anchored, the Spread Eagle Situp is especially good to superset with explosive exercises because it minimizes the activation of the hip flexors.

I tend to favor exercises like this when it comes to selecting what to superset with a power exercise. The primary reason is that getting too much activity in the hip flexors tightens them, which hinders hip extension. Ultimately, this leads to a decreased power output during explosive exercises.

Alright, with that said, here’s a quick video demonstrating how to do it:

One thing to focus on when performing this is to keep your heels in contact with the ground at all times. It’s not important for technique purposes, it just helps make measuring progress easier.

For example, say you can perform 10 Spread Eagle Situps while holding a 5-pound dumbbell behind your head. As a result, you decide to move up to using a 10-pound dumbbell.

However, you notice that you’re unable to keep your heels in contact with the ground, and instead compensate by lifting them off.

That breakdown in technique would be an indication that you should probably move back down in weight.

As far as how to progress the exercise- I suggest starting with a PVC pipe behind your head. From there move up by using a dumbbell or plate.

Keep in mind that progressing in this exercise takes time. Because of where the resistance is held, a little bit of added weight makes a huge difference.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion
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Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.

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Want to learn more about Dickie? Check out my About page.

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Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.

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