How to perform Cable Crunch with proper form
Setup
- Equipment: Use a cable machine with a rope attachment.
- Position: Kneel a few feet away from the machine, holding the rope with both hands. Adjust the pulley height to be around head level.
Proper Form
-
Starting Position:
- Kneel on the floor, facing the machine.
- Grasp the rope with both hands, keeping your elbows bent.
- Engage your core and keep your back straight.
-
Movement:
- Exhale and pull the rope down towards your knees by flexing your spine.
- Avoid using your arms; focus on contracting your abdominal muscles.
- Ensure your hips remain stable and do not shift forward.
-
Ending Position:
- Continue to crunch until your elbows reach your knees or your chest comes down towards your thighs.
- Hold the contraction for a moment, feeling the tension in your abs.
-
Return:
- Inhale as you slowly return to the starting position, allowing your abs to stretch under control.
- Maintain tension on the cable without fully relaxing your core.
Tips
- Maintain a neutral spine throughout the movement.
- Avoid pulling with your arms; focus on core activation.
- Keep your movements controlled to maximize effectiveness and minimize injury risk.
Exercises
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Bicycle Crunch, Bodyweight
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Cable Crunch, Cable
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Cable Twist, Barbell
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Cable Twist, Cable
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Cable Twist, Leverage Machine
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Cross Body Crunch, Bodyweight
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Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
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Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
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Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
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Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
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Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs