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Cable Rope Crunch: Kneeling on the floor while holding the cable rope attachment near your head, bend at the waist, bringing your elbows toward your knees. Contract your abdominals and pause for 1 second, then return to the starting position. Do 2-3 sets of 10-25 reps.
Kneeling Cable Crunch
START Facing the weight stack, grab a rope attached to an overhead cable. Kneel down on the floor. Hold a rope end steady on each side of your head. The weight will remain elevated from the stack throughout the set.
DO IT Making sure your back is rounded, not flat, crunch your abs to bend forward at the waist as far as you can go, holding the peak contraction for a count. Allow the weight to pull you back to the start position.
Form Tip Don’t sit back as you bend forward, a common mistake, as that means action is taking place at the knees as well.
The Cable Kneeling Crunch is a part of the cable ab exercises,it is a pulling isolation exercise for the abdominal muscles and a great workout for abs.The movement is used as an aid in the development of strength and muscle mass in the abdomen. Its performance is moderately difficult to control. Suitable for intermediate and advanced fitness enthusiasts.
Contradictions
People with shoulder, shoulder girdle and spine injuries should perform the exercise with caution. In case of pain while performing, ask a trainer or an experienced athlete about your form. If the problem is not the form, you should consider consulting a orthopedist.
Involved Muscles
Target
Synergists
Stabilizers
- Iliopsoas
- Tensor Fasciae Latae
- Rectus Femoris
- Sartorius
- Latissimus Dorsi
- Teres Major
- Deltoid, Posterior
- Triceps, Long Head
- Rhomboids
- Trapezius, Lower
- Pectoralis Major, Sternal
- Pectoralis Major, Clavicular
- Pectoralis Minor
- Serratus Anterior
Cable Kneeling Crunch How To:
Preparation
- Kneel while facing the pulley.
- Grasp the rope with both hands, palms should be at head level(palms facing head, wrists against head).
- Tighten your stomach and kneel while keeping a considerable distance from the pulley so that you can bend.
- In the starting position back should be straight (not hunched).
Execution
- Slowly start to bend the top of the spine,as you bend your abs and keeping the waist still.
- The end point is reached when your head almost touches the floor or elbows touch your thighs.
- Hold at the bottom for a second.
- Very slowly return to the starting position as you strive to keep the tension in the muscles and not to move your hips.
Comments and recommendations
- The movement takes place only in the upper sector of the spine.
- The lever (cable) should not swing.
Cable Kneeling Crunch Relevancy
- Include the cable kneeling crunch in the middle of your routine for abdominal muscles during the main period and in a shaping period you can use it as the first exercise in a workout for abs with longer sets.
Cable Crunches Exercises to Build Upper and Lower Abs
Why are Cable Crunches such an Effective Exercise?
Cable Crunches is a very effective exercise to target Abdominal muscles. Check the correct execution technique and build a solid 6 pack abdominal.
Important Tip for all ab curling exercises
Do not hold your breathe while crunching, instead exhale as you crunch. Holding a deep breathe has been shown to neurologically inhibit the rectus abdominis and oblique muscles.
Purpose - To Build Muscle mass in the Upper and Lower Abdominals.
Cable Crunches is not an exercise seen often in the gym now-a-days. But bodybuilders have used it and found very effective.
Execution Technique.
This exercise is done with a cable attached to an overhead pulley just like the Cable Pull downs pulley.
Steps
- Grab hold of a rope attached to an overhead pulley with both hands. You can do this standing or kneeling as shown.
- Now holding the rope in front curl downwards, keeping your back naturally arched and crunch your abs to get a good contraction.
You can crunch straight or crunch with a bend for more obliques involvement.
- Hold the movement for 1-2s at the top of the contraction.
- Release under controlled motion and repeat.
Points to Remember
- Exhale while you exert.
- Do not arch you back. Instead keep it rounded.
- Use abs to crunch and not arms to pull.
- Hold the contraction for as long as you can. An isometric contraction for abdominals makes this exercise doubly effective.
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