Crunch (Cable)

Crunch performed with a cable machine using rope attachment to provide variable resistance throughout the range of motion.

Instructions

1. Kneel below a high pulley that contains a rope attachment.
2. Grasp the cable rope attachment and lower the rope until your hands are placed next to your face.
3. Flex your hips slightly and allow the weight to hyperextend the lower back as your starting position.
4. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs.
5. Exhale as you perform this portion of the movement and hold the contraction for a second.
6. Slowly return to the starting position as you inhale, keeping constant tension on the abs.

Tips

• Keep constant tension on the abs throughout the entire movement.
• Do not choose a weight so heavy that the lower back handles the brunt of the work.
• Focus on the abdominal contraction rather than pulling with your arms.
• Use a controlled tempo, especially on the lowering (eccentric) portion.
• Perform this exercise in higher rep ranges (12-20 reps) for optimal core engagement.