Rope Crunch

Also called cable crunch, kneeling cable crunch and rope ab crunch.

Works

Abs

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Kneel 1-2 feet in front of a cable system with a rope attached.

1. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
2. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
3. Pause at the bottom of the motion, and then slowly return to the starting position.
4. These can be done with twists or to the side to hit the obliques.

Cues

• Kneel, rope by the ears.
• Hips stay still.
• Curl the ribs toward the knees.
• Pause 1 second, return slowly.

Common mistakes

• Sitting back with the hips.
• Pulling with the arms.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

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