Crunch - Hands Overhead
Differentiation: Mechanics
This variation of a Crunch is unique. Here is how: you lift your hands overhead. This movement adds resistance to your upper abs. This resistance increases their overall strength.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Lie on your back on the mat.
4) ...with your knees bent at a 60-degree angle
5) ...and your feet flat on the floor.
6) Extend your arms straight beyond your head - with your hands cross, resting on the floor.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your arms extended, exhale as you lift your upper body off the floor.
3) ...until your shoulders are about four inches off the floor.
4) Hold this position for a count of one second.
5) Then, inhale as you relax, allowing your upper body and arms to return to the floor.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your head, neck and arms should be in alignment.
Keep your arms fully extended and straight.
Keep your neck straight when crunching.
Be sure to contract your abs during every rep so you properly engage your core.
Keep your feet planted on the floor during the movement.
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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