Cable Crunch
Kneel below a rope and crunch the ribs toward the pelvis by flexing the spine, keeping the hips fixed.
See your setup in four steps
Demo video from YouTube, played in its own player.
How to do the Cable Crunch
The cable crunch has you kneel below a rope and curl your torso down against cable resistance. Because you can add weight in small steps, it is one of the best ways to train the abs with progressive load.
Set up
- 1Attach a rope to a high pulley and kneel facing the stack.
- 2Hold the rope ends beside your head with your hips over your knees or slightly behind them.
The movement
- 1Brace and curl your ribs toward your pelvis, bringing your elbows toward your thighs.
- 2Keep your hips in the same place so the movement comes from your spine.
- 3Squeeze your abs hard at the bottom.
- 4Uncurl slowly back to the top until you feel a stretch through your abs.
Cues
- Round the spine, not the hips
- Elbows toward your knees
- Hips stay put
- Exhale hard at the bottom
Common mistakes
- Bending at the hips and pulling with bodyweight.
- Keep your hips still and lower the weight until only your spine moves.
- Pulling the rope with your arms.
- Keep your hands fixed beside your head throughout.
- Short, choppy reps.
- Curl all the way down and uncurl all the way up each rep.
Also works: Obliques, Transverse abdominis
Make it easier
Learn to curl the spine with the Crunch on the floor.
Make it harder
Hold the bottom squeeze for two seconds, or add the Ab Wheel Rollout to your core work.
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the abs, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Crunch work?
- The Cable Crunch mainly works the abs.
- What equipment do you need for the Cable Crunch?
- A cable.
- How many sets and reps of the Cable Crunch?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Cable Crunch?
- Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.
Program it for your clients
Coaches add the Cable Crunch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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