Cable Crunch: Do It Right!

Описание: To do a cable crunch properly, consider three things:

Hip Position: The hips need to be kept high and locked in place throughout the entire set to avoid using the hip flexors and allow a full range of motion. Dropping the hips too low won't allow you to do a full crunch, and moving the hips during the reps means you're using your bodyweight and hip flexors to do the movement. Keep those hips high and still so the movement comes only from the spine.

Hand Position: Hand position also determines the range of motion, but also the lever length used to perform the exercise. A rope attachment works best. Hold the rope, but instead of pulling just over your shoulders with your hands on your upper pecs, position your hands together with your thumb knuckles at the top of your forehead. Tuck your chin into your chest, about two inches apart, and maintain this position to stabilize your neck. Doing this not only gets your hands and arms out of the way of the crunch, but it extends the lever length that allows you to get more stimulation with less weight.

Range of Motion: With an ab crunch, focus on getting a deep contraction (as much flexion in the spine as possible). The setup is crucial. We want the spine to get to at least neutral at the top and to full flexion at the bottom, while maintaining control throughout. To make this movement quantifiable, try and get your elbows rolled as far into your lap as possible (far up your thighs). – Pieter Van Der Linde

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