Reverse Crunch Using Suspension System
Differentiation: Mechanics
This variation of a reverse crunch is unique. Here is how: you pull your knees in toward your chest | while your feet hang from a set of suspension straps. This movement engages your core in an isometric contraction | as well as the reverse crunch's normal concentric contraction.
Starting Position
To get into starting position, do this...
1) Locate suspension straps.
2) Secure the suspension straps - so their ends are elevated one foot about the floor.
3) Get into push-up position with your feet facing the suspension straps.
4) Slip each foot into the suspension strap.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Pull your knees toward your face...
3) ...until your knees almost reach your arms.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Then, gradually extend your legs to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your knees suspended about a foot off the floor.
Keep your body flat during the return position.
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.
Gear Advice
To perform this exercise, you will need suspension straps. If your gym does not offer suspension straps or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| SKLZ Power Strapz - Portable Weight Suspension Training System | $103.67 |
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