#CABLE CRUNCH FULL#

Set yourself up in the start-position: upper legs vertical, forming 90-degree angle with lower legs. Grab rope while standing, then get to knees.ĭetermine where knees should be on the floor (use a mat), so that if you were to bend forward at the pelvis, your head will have room to come down without grazing the weight stack. Use the rope for the hand device, and hold it just above the knobs or knots.

For women, 80-100.ĭo not assume this is too light, because when you bring proper form and 20-35 reps into the picture, this much-lighter weight will be challenging. For best results with the cable crunch, your rep range should be 20-35. If the weight is heavy enough, you will not be able to curl your trunk/abs in as tightly as possible. Using too much weight will prevent you from using correct form. Many people make the mistake of pulling the weight down with their hands, yanking with forearms and shoulders, fooling themselves into thinking their abs are doing this work. This way, they integrate with your head, and become part of the weight you are pulling. To avoid getting arms involved, they must be firmly against sides of head. Thighs should form a 90-degree angle with calves. So when you do cable crunches, duplicate this position. Regular ones are often performed with legs positioned up in the air, thighs vertical, and calves horizontal: a 90-degree bend. When you perform cable crunches while sitting on your heels, this sabotages best effort at curling in the trunk and abs.Īgain, think of a regular crunch. This is a common mistake with cable crunches: The person keeps back straight while bouncing up and down from the lower back. Merely bobbing up and down from a lower-back pivotal point will not target the abs. So when you do cable crunches, this same motion should be happening: back flexion. When you do a typical crunch, your trunk folds up and your head comes towards thighs. Think of the cable crunch as an inverted crunch.

#CABLE CRUNCH FULL#

The last mistake with cable crunches is using so much weight that the person is not able to do curl in a full range of motion with the abs.If you pull on the rope, you take work away from the abs. I use only the rope it’s the best device for cable crunches. Their arms yank at the rope or whatever pulling device they’re using.This takes load off the abs, when you should be loading the abs. They sit on their heels as they lower butt atop heels.Instead of crunching (curling trunk inward), people instead lower down by using their lower back, with very little crunching motion at the abs. Here are the classic mistakes that people make with the cable crunch: You want to target the abs, not the lower back.

What many don’t realize is that instead of targeting the abdominals, they are hitting mostly the lower back by doing the cable crunches incorrectly. When people do cable crunches, their objective is to hit the abs hard. “The abs do not get worked this way,” I’d tell people at the gym where I worked as a personal trainer some years ago.Ĭable crunches trim the abdominal area by causing the muscles to tighten and “compress.” The result is that the area “caves in” a little creating definition and literally, a smaller waistline. This will not deliver the results they want. Instead of actually crunching, people bow to a statue.

Cable crunch