Cable Crunch

How to do Cable Crunch, step by step

1. 1Kneel below a high pulley that contains a rope attachment.
2. 2Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3. 3Flex your hips slightly and allow the weight to hyperextend the lower back.
4. 4This will be your starting position.
5. 5With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs.
6. 6Exhale as you perform this portion of the movement and hold the contraction for a second.
7. 7Slowly return to the starting position as you inhale.
8. 8Tip: Make sure that you keep constant tension on the abs throughout the movement.
9. 9Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
10. 10Repeat for the recommended amount of repetitions.

Muscles worked

Main muscle

Abdominals

Equipment

Cable

Sets and reps

How the free programs use it:

• Upper / LowerLower B · 3 × 12–15›
• Full BodyFull Body A · 3 × 12–15›
• PPL + Upper / LowerLower · 3 × 12–15›
• 2-Day Full BodyFull Body A · 2 × 12–15›

More core exercises

• Flat Bench Lying Leg Raise›
• Hanging Leg Raise›
• Plank›