Kneeling Cable Rope Crunch
Differentiation: Mechanics
This variation of a Crunch is unique. Here is how: you perform this crunch using a kneeling position. Kneeling eliminates your ability to cheat by using momentum, | (like you might do when performing a standing Cable Crunch). Preventing cheating allows you to strictly work and develop your upper abs.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its highest setting.
3) Obtain a rope attachment.
4) Clip a cable rope attachment onto the pulley hook.
5) Kneel on the floor 18 inches in front of the machine.
6) Reach up to grasp an end of the rope with end hand.
7) Pull the rope down with both hands and hold an end on each side of your head.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you bend your head toward the floor, pulling your hands (with the rope) along with you.
3) ...until your elbows touch your thighs.
4) Once your elbows touch your thighs, hold this position for a count of one second.
5) Then, inhale as you gradually raise up until your body reaches the original position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your hips stationary.
Keep your arms in a fixed, bent position so you train your abs instead of your arms during the movement.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
You do not need to keep your back straight for this movement. You can round your back.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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