Cable Crunch
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Rectus Abdominis
Secondary muscle groups
Obliques
Movement pattern
Trunk Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Load trunk flexion with progressive resistance for abdominal hypertrophy.
How it fits the system. A beginner-level trunk flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Weighted Sit-Up and Slider Adductor Slide.
Primary muscles
Rectus Abdominis
Secondary muscles
Obliques
Movement pattern
Trunk Flexion
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a rope at the top of a cable machine and kneel facing it.
- Hold the rope beside the head with the elbows bent.
- Set the hips still and keep them fixed throughout.
- Crunch the ribs down towards the pelvis, rounding the spine.
- Squeeze at the bottom for a moment.
- Return under control to a full stretch.
Coaching Cues
- Move at the spine, not the hips.
- Keep the hands fixed beside the head.
- Exhale hard at the bottom of each rep.
Common Mistakes
- Turning it into a hip hinge.
- Pulling with the arms.
- Using so much load that the range collapses.
Progressions & Regressions
Progressions
Add load or hold the bottom position.
Regressions
Reduce load and range.
When to Use It
When to use
As abdominal hypertrophy work.
When not to use
With lower-back pain aggravated by loaded spinal flexion.
Programming
3 sets of 10 to 15 reps.
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