Standing Cable Rope Crunch

Differentiation: Mechanics

This variation of a cable crunch is unique. Here is how: you stand and crunch downward | using a rope attachment. The rope allows you to crunch the weight down as far as possible. Reaching this lower point increases the contraction in your abs. Since the cable applies continuous resistance to your muscles, | you must further engage your core to maintain balance while performing this exercise.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its highest setting on the cable machine.

3) Obtain a rope attachment.

4) Clip a cable rope attachment onto the pulley hook.

5) Stand with your back facing the cable machine.

6) Position your feet firmly on the floor - to establish a solid base for the movement.

7) Twist your body toward the machine to reach back

8) ...and grasp an end of the rope attachment in each hand.

9) 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) This is the ending position.

3) Crunch downward while flexing your back.

4) Hold this position for a count of one second.

5) Allow the rope to retract upward to the starting position using a controlled movement.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

You do not need to keep your back straight for this movement. You can round your back.

Keep your arms in a fixed, bent position so you train your abs instead of your arms during the movement.

Keep your feet in 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

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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