Cable Crunch

Cable Crunch Instructions

• While standing, set the cable attachment even with your head with a rope attached.
• Kneel down with your feet and legs together. You are 2-3 feet away from the machine.
• Your torso is inclined forward with your hands gripping the rope overhead. 
• Arms are roughly together. 
• Make sure your back is not in an extended position.
• Anterior pelvic tilt
• Before the concentric portion, breathe out and suck your abs in as you execute the movement. 
• You want to be able to properly contract your rectus abdominus. This cannot be done if you are rigidly braced, such as for a squat or deadlift.
• The same applies for the eccentric portion of the exercise.
• Initiate and control the movement by contracting your abs through bringing your sternum and pelvis together.
• Do not shoot your hips back and hinge the weight down.
• Reverse the path on the descent, uncurling your torso from the bottom.
• Don't let your low back arch as you come up from the bottom position.

*Tips*

• Your arms are passive during this exercise. Focus on the contraction of your abs, not actively bringing your elbows to your knees.
• Your hips are not active during the exercise.