KNEELING CABLE CRUNCH MUSCLES WORKED HOW TO
KNEELING CABLE CRUNCH MUSCLES WORKED PROFESSIONAL

However, I find that this produces a weaker muscle contraction (too easy). At the top position, your back should be flat (in a straight line) or just slightly arched in the low back.Ī common variation you will see all the time is holding the rope behind your neck. The movement takes place in the spine and upper body, not at the knees (do not sit back on your heels).Breathe out (blow your air out) as you crunch down and squeeze your abs at the bottom of the exercise.

Curl your elbows in an arc towards your knees, tuck your chin and flex your spine so your back is rounded at the finish position.

Use a rope attachment and hold the rope against the top of your head or upper forehead (you could place your hands on the sides of your head as well if you prefer).

Scoot back far enough so you have clearance from the weight stack.

Position yourself so you're facing towards the weight stack.

Place a exercise mat on the floor in front of the cable machine if the floor is a hard surface (It's easier on your knees).

KNEELING CABLE CRUNCH MUSCLES WORKED HOW TO

How to do the kneeling cable crunch with proper form When done properly, the burn and contraction in the abs is intense! Carefully following the instructions here, including reading the common mistakes list, will help. If you don't feel a strong burn and contraction in your abs by the end of your set, you are simply doing it incorrectly. Small mistakes can make or break the effectiveness. This is a tricky movement to get right because minor differences in form (that you may not notice without a coach) can make major differences in muscle tension levels on the abs. The stability ball crunch is another great ab exercise you can do with added resistance

You can do floor crunches with resistance (a weight plate, dumbbell or medicine ball), or you can move to a different type of crunch that uses a weight stack machine, like kneeling cable crunches. To keep the focus on abdominal muscle development (to make your abs 'pop out' more), once you're past the beginner stage, you'll benefit by adding resistance. At that point you're working more on endurance than muscle growth. Floor or bench crunches are great, but as you get stronger, you can easily reach the point where 25, 30, even 50 or more reps in a row are possible without any external resistance. Kneeling cable crunch benefits / advantagesĪ big advantage of kneeling cable crunches is that it's a weighted exercise, not just a body weight exercise. It can be done on any high cable machine, and it is often done on one side of the cable crossover. You need a cable-pulley apparatus and a rope attachment to perform this exercise. Secondary emphasis is placed on the external oblique muscles on the sides of the waist. Technically, you can't isolate a single muscle, but this exercise does a great job putting nearly all the tension directly on the abs, while keeping the hip flexor muscles out of it. The primary mover in the kneeling cable crunch is the rectus abdominis (the abs).

KNEELING CABLE CRUNCH MUSCLES WORKED PROFESSIONAL

If you searched you tube, easily 80% of the fitness channels (even those produced by professional trainers) demonstrate the cable crunch performed wrong or in a less than optimal manner. Unfortunately, almost everyone does the cable crunch incorrectly. Once you feel comfortable, you can add more weights to your crunch exercise program.Many bodybuilders and fitness models consider the kneeling cable crunch one of the best exercises for developing the six-pack look and getting your abs to pop out. You should do three or four sets of 10 repetitions for a start. Maintain control of the exercise and slowly return to the starting point while maintaining tension on the pulley.All this time, let your elbows be parallel to your hips position. Perform a crunch by pulling both handles with bent arms.

Once you start, you will feel a slight stretch on your ab muscles if there is none, increase the weight.

Hold the tricep rope and brace your core.

Kneel facing the pulley about one and a half feet away from the machine.

Gradually move to a heavier weight as you become more adapted to the exercise.

Next, choose how much resistance you want - 22.5 pounds might be a great starting point.

Depending on your height, adjust your starting position. Proceed to set up the carriage so that it is in the upper third of the cable machine.

Attach tricep rope handles to a cable station.

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Kneeling cable crunch muscles worked