Start/Finish
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Midpoint
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Training Tip: A variation of the cable crunch to work Regions 1 and 3 is
to grip the rope in one hand and perform a twisting crunch. Be sure to use less weight
when you try this exercise
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Start Position
Using the high cable pulley, attach a rope handle. I prefer the rope because it
allows the most natural grip and freedom of movement. If a rope is not
available, a small V-grip handle can be used as well. Start with a light
weight.
The cable crunch is just like the ab crunch—flipped over. Instead of lying on your back,
you are on your knees, facing down. From the kneeling position, your upper legs
are at a 90-degree angle to the floor, and your torso is almost parallel to the
floor, which your back slightly arched. Hold the ends of the rope in each hand
with your hands above your head.
The Movement
Keeping your pelvis and lower back stationary, begin to pull the rope down
toward the floor, in toward your knees. Stop before you reach the floor or your
knees and flex at the peak contraction point for a full two seconds. Then slowly
allow the weight to "uncurl" your body, pulling your back to the staring
position. Allow the weight to pull you beyond horizontal, slightly arching the
back and stretching the abs. Stop. Contract again. These will feel different
than floor crunches because the resistance from the cable is constant. With
floor crunches, the resistance (due to the angle of the body and the pull of
gravity) reduces as your body rises.
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Yes, it's another "crunch" exercise. I'm partial to crunch movements for good
reason—they work! Like the ab crunch, the cable crunch is a strict contraction
movement of the abdominal muscles. The ability to adjust resistance with the
weight stack makes this a unique ab exercise and can generate a significant
resistance to build up your abdominal muscles. This is one of my all-time
favorites for abs.
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Keep your lower back and hips stationary; your hips are not pivot points. Using
your hips as the center point of the ab movement is like using your shoulders as
the center of biceps training. It just doesn't hit the appropriate muscles. This
is the most common mistake people make when training abs, and it's especially
easy to pivot at the hips when you have the resistance of the weight stack. It's
not about the amount of weight you can move; it's the way you move it!
Cautions
Use a weight that allows your abs to flex for 12 to 15 reps. Using too much
weight may work something called "the psoas muscles." They connect the spine to
the long bone (femur) of the thigh. This can place undue strain on the spine, as
can be seen by the sharp arch in the lower back. Not only is this ineffective
for your abs, it's bad for your back.
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