Cable Kneeling Crunch

oec:cable-kneeling-crunch

A cable-loaded abdominal exercise performed kneeling, flexing the spine against resistance to isolate the rectus abdominis.

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Also called: Cable Crunch, Kneeling Cable Crunch, Cable Abdominal Crunch, Kneeling Rope Cable Crunch, Crunches With Cable

How to do it

Attach a rope handle to a high cable pulley.
Kneel facing or facing away from the cable stack, about one to two feet back from the pulley.
Grasp the rope ends and pull them down so your hands rest securely alongside your ears or upper chest.
Set your hips slightly back over your heels, keeping them locked in this position throughout the set.

Contract your abdominals to curl your ribcage down toward your pelvis, rounding your spine.
Continue flexing your spine until your elbows move toward your thighs or knees, pausing briefly at peak contraction.
Slowly extend your spine under control to return to the starting position without allowing your hips to shift forward or back.

Exhale forcefully as you crunch your torso downward; inhale smoothly as you return to the starting position.

Hinging at the hips rather than flexing the spine, turning the movement into a hip-flexor exercise.: Keep your pelvis and thighs stationary; focus solely on curling your upper torso downward by rounding your spine.
Pulling with the arms and shoulders instead of using the abdominals.: Glue your hands to your head or upper chest and let your torso movement carry the load.
Sitting all the way back onto the calves during the descent.: Maintain a fixed, stable hip angle throughout the entire range of motion.

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