Also, resist the urge to use your arms to help by changing the distance of the triceps rope from your head.Ī rhythmic rocking motion with your upper body can also make the exercise easier but will lessen the effectiveness. When doing cable crunches, avoid using a swinging motion, even though it might make the exercise easier. When your set is finished, then you can let the weight stack down completely. The moving weight shouldn’t touch the rest of the weight stack just yet. Pause briefly in the lowered position before lifting your upper body back to the starting position in a controlled manner. Keep the triceps rope’s position behind your head constant throughout the movement. Engaging your upper abs will happen automatically as you try to bring your chin closer to your knees. Lower your upper body, moving the weight as a whole. Tuck your chin in, pointing it towards your knees. Your hands should now be on either side of your head, holding the rope. Lean forward with your upper body and head, passing the triceps rope over your head. Make sure there’s enough space to perform the crunch movement without issue, but don’t go too far back, as it can compromise your stability and form. Your hands should be in front of your body, holding the rope. Hold the triceps rope with both hands and kneel down, facing the cable machine. Watch this video on YouTube Step-by-step instructionsĪttach the triceps rope to the upper cable pulley and start with a lighter weight to learn the proper form.
#KNEELING CABLE CRUNCH MUSCLES WORKED HOW TO#
The video below shows a clear example of the movement sequence and how to keep your back stable throughout.Īlthough you can still work your abs with an arched back, it puts a lot more stress on your back and should be avoided.įor cable crunches, you’ll need a cable machine, a triceps rope, and ideally, a gym mat to kneel on. So, when doing this exercise, focus on maintaining good upper body control and avoid bending your back unnecessarily. If you watch different training videos, you’ll notice some tips and advice don’t quite match up. There’s some debate over the right way to do cable crunches. The entire rectus abdominis muscle is engaged, but the movement targets the upper abs more. A more beginner-friendly option could be the abdominal crunch on the machine. Beginners might find their muscles are already challenged enough with standard crunches. By moving more weight, you get a better workout in less time and with fewer reps.Ĭable crunches are better suited for advanced athletes since the movement is a bit trickier than regular crunches.
#KNEELING CABLE CRUNCH MUSCLES WORKED PLUS#
One big plus of cable crunches is the ability to put more load on your abs. The idea is to crunch your abs to move the weight on the stack. You’ll still be working your abs, but instead of lying on your back, you’ll kneel in front of the cable machine. This works, but I feel like I would still be more productive if I could comfortably add more weight.Cable crunches make a great alternative to regular crunches without equipment. When I think I'm nearly my last rep, I hold the contraction tight, and start doing tricep extensions to kind of perturb my abs and add some stress (and, doing tricep extensions is always nice). The only workaround I've found is to make the contractions super slow and controlled. While it's still productive, I'd rather be closer to the 10-rep range, and that requires using more weight. This is a problem because I've had to drop back down to 100lbs just to save my hands. I have abnormally long fingers, and at 120lbs, they start to become all compressed together, and by my second set, they hurt like hell and I have to stop. The problem is, my hands can't take that weight for that long.
I'm at the point now where I can do ~120lbs, x ~8 reps, for 4 sets.
It's worked so far, and I've gotten great results.
I've made sure that I'm isolating my abs while doing it, as I know how easy it is to mess this exercise up and involve other, bigger muscles. I use a tricep rope, and a cable machine. I've been using cable crunches to improve my core because I never noticed any real results with normal crunches.
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