Weighted Crunches

Also called weighted crunch, crunch with weight and plate crunch.

Works

Abs

Equipment

Medicine ball

Level

Beginner

Type

Isolation

How to do it

Setup. Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

1. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
2. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
3. At the top of the movement, flex your abdominals and hold for a brief pause.
4. Then inhale and slowly lower yourself back down to the starting position.

Cues

• Weight at the chest.
• Curl the shoulders off the floor.
• Pause 1 second at the top.
• Lower slowly.

Common mistakes

• Pulling with the neck.
• Sitting all the way up.

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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