Does anyone have any tips on how to not cramp up on sit-ups during the APFT?

SPC Private RallyPoint Member — Wed, 06 Feb 2019 17:25:25 -0500

My abdominals always seem to cramp up whenever I get around 50 or 60 sit-ups during my Apft. Any tips or life hacks to help with this?

Response by Maj Marty Hogan made Feb 6 at 2019 5:39 PM

Maj Marty Hogan — Wed, 06 Feb 2019 17:39:02 -0500

Only do 49.... seriously though- have someone check your form. Is it your abs cramping or over exercising going into the test. Planks help with core foundation- are you doing those as well? Eating before always limits me, but I never cramp.

Response by 1LT Private RallyPoint Member made Feb 6 at 2019 5:52 PM

1LT Private RallyPoint Member — Wed, 06 Feb 2019 17:52:57 -0500

Throw yourself back and bounce off the ground. If you control the up and down movement, it takes twice the energy. Bounce off the ground and you'll be able to get significantly more done.

Response by CSM Darieus ZaGara made Feb 6 at 2019 6:11 PM

CSM Darieus ZaGara — Wed, 06 Feb 2019 18:11:19 -0500

Train better by checking your form. It sounds as if you are crunching as opposed to rolling out and pulling up. Train to do a series 25, 30 correct without pain and add 3 to 5 at a time until you are able to do as many as you like. Whatever you do, do not slam down and jerk back up, you will likely raise your tail bone or button in the effort effectively failing the test. Train to standard and build on your entire abdomen, including your lower back and obliques. Work out with a peer and check each other’s form. Thank you for your service.

Response by SGT Private RallyPoint Member made Feb 6 at 2019 7:07 PM

SGT Private RallyPoint Member — Wed, 06 Feb 2019 19:07:25 -0500

I used to do a stretch in which I essentially went to front-leaning-rest position, then put my legs down the ground and looked upward, arching the back (concave to the sky). It stretches the abs, but it can also mess with your lower back as well - so better to be doing it regularly than to try and do it as a special addendum on APFT mornings.

Response by MAJ Private RallyPoint Member made Feb 6 at 2019 7:59 PM

MAJ Private RallyPoint Member — Wed, 06 Feb 2019 19:59:30 -0500

Could be anything...I guess try hydrating more especially the week or two prior to the test, stretch more, and make sure to do a wide variety of ab exercises, not just crunches.

Response by Sgt Aaron Kennedy, MS made Feb 6 at 2019 10:03 PM

Sgt Aaron Kennedy, MS — Wed, 06 Feb 2019 22:03:33 -0500

Cramps can be something as simple as low electrolyte intake. A little extra salt the day before or a banana...

Response by CW4 Craig Urban made Feb 7 at 2019 6:56 PM

CW4 Craig Urban — Thu, 07 Feb 2019 18:56:23 -0500

Eat a lot of fruit. Do pushups with feet under your bed. I maxed every test I ever took

Response by SFC Private RallyPoint Member made Feb 7 at 2019 11:06 PM

SFC Private RallyPoint Member — Thu, 07 Feb 2019 23:06:21 -0500

I never maxed sit-ups until I stopped doing them. I found hanging from a bar and doing knees to elbows was better, as well as GHD situps if you have a GHD to train on. Stronger abdominals mean less reliance on hip flexor and less cramping.
As for form - tight on the rise, relax on the fall. Breathing pace is key.

Response by Kimberly Dugdale made Feb 24 at 2019 8:46 AM

Kimberly Dugdale — Sun, 24 Feb 2019 08:46:58 -0500

Hip flexors is what is killing you. Stretch and work on those. You can find can find great workouts and stretches online. As
Well fix your form. Good luck!