Cable Crunch

Form Cues

• Kneel in front of the cable machine facing away from it — grab the rope attachment and hold it at the sides of your head or behind your neck, keeping your hands in a fixed position throughout

• Your hips must stay completely stationary — the entire movement comes from your spine rounding, not from your hips flexing

• Initiate the crunch by contracting your abs and curling your ribcage down toward your pelvis — think about bringing your elbows to your knees by rounding the spine

• Exhale forcefully as you crunch down — squeeze the abs hard at the bottom of the movement, holding for 1 second

• Slowly extend back up to the starting position on a controlled 1-2 second count — do not let the weight stack snap the cable back

• Your arms should not do any pulling — they simply hold the rope in place while your abs do all the work, the rope position relative to your head should not change

• Choose a weight that allows you to feel the abs working through the full range of motion — if you have to use body weight to move the cable, the weight is too heavy