Cable Crunch

beginner · core_flexion

Setup

Kneel directly below a high pulley fitted with a rope attachment. Grip both ends of the rope and pull them down beside your face, sitting your hips back slightly for a stable base.

Execution

Keep your hips fixed in place for the whole set, without shifting them back further to help pull the weight.
Exhale and curl your spine down into a rounded shape, bringing your elbows toward your thighs using your abs.
Squeeze the abs hard at the deepest point of the curl and hold for a beat.
Inhale and uncurl the spine back to the start under control.
Do not pull the rope with the arms; the hands just hold a fixed position beside the head.

Breathing

Exhale as you curl down, inhale as you uncurl. Do not hold your breath to muscle the weight down; if you have high blood pressure, heart disease, a hernia, or you are pregnant, use a lighter load and keep breathing steady.

Quick cues

Curl the spine, not the hips.
Hands just hold the rope, don't pull.
Hips stay put.
Squeeze hard at the deepest point.

Common faults

Fault: Pulling the rope with the arms and shoulders instead of curling with the abs
Fix: Lock the elbows in a fixed spot beside the head and let only the spine move.
Fault: Pushing the hips back to add extra range
Fix: Keep the hips fixed and fold only through the thoracic spine and abs.
Fault: Choosing too much weight and having to use a jerking motion
Fix: Drop the weight to a level you can curl slowly and under control for the whole rep.
Fault: Barely nodding the head down instead of curling through the full range
Fix: Curl until you feel the abs fully contracted, not just tipping the head down.

Equipment

cable

Muscle groups

core