Why You Should Stop Doing Crunches — And What to Do Instead for Real Core Strength
When most people think of core training, they think of crunches. But at Pursuit Athletic Centre, we coach athletes and active individuals to move beyond outdated core exercises and train in a way that actually improves strength, stability, and overall performance. Crunches might make your core burn, but they don’t build the kind of functional strength your body needs for sport, strength training, or everyday movement.
If you want a stronger, more athletic core, it’s time to switch to exercises that challenge your body the way it actually moves. Here’s why crunches fall short — and why exercises like the Pallof Press, Wall Press Dead Bug, and Half-Kneeling Band Chop should be part of every athlete’s core routine.
Crunches Don’t Build Functional Core Strength
Crunches mainly target the rectus abdominis, the surface-level “six-pack” muscle. The problem? Real core strength comes from deep stabilizers — the muscles responsible for resisting movement, protecting the spine, and transferring force through the body.
Crunches don’t train:
Anti-rotation strength
Spinal stability
Deep core activation
Power transfer
Athletic movement patterns
For athletes, this means crunches offer very little return on investment when it comes to performance or injury prevention.
Pallof Press: Build Anti-Rotation Strength
The Pallof Press is one of the most effective core exercises for athletes. Instead of creating movement, it teaches your core to resist rotation. This type of stability is essential for skating, sprinting, lifting, and changing direction on the field or ice.
Core benefit:
Improved stability, reduced compensation patterns, and stronger force transfer.
Wall Press Dead Bug: Train Deep Core Activation
Unlike crunches, the Wall Press Dead Bug trains your deep stabilizers and reinforces proper rib-to-pelvis positioning. Pressing into the wall increases engagement through the entire core while keeping the spine in a safe, neutral position.
Core benefit:
Improved coordination, reduced low-back strain, and better athletic movement mechanics.
Half-Kneeling Band Chop: Develop Rotational Power
Sport is rotational. From shooting a puck to swinging a bat, your body relies on controlled rotational strength. The Half-Kneeling Band Chop trains this power safely while improving hip stability and trunk control.
Core benefit:
Enhanced rotational power and balance — crucial for high-performance athletes.
Train Your Core Like an Athlete
At Pursuit Athletic Centre, our coaches focus on movement quality, athletic development, and intelligent core training. If you want to improve performance, prevent injuries, and build a stronger, more resilient body, ditch the crunches and train your core with purpose.
Book a session or visit Pursuit Athletic Centre to learn how to train your core the way athletes do.
