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Abs Workout (12) - Cable Kneeling Crunch

The document provides a detailed guide on performing cable kneeling crunches as an abdominal workout. It includes step-by-step instructions, tips for proper form, and recommendations for sets and repetitions. The emphasis is on maintaining correct posture and engaging the abdominal muscles effectively throughout the exercise.

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Roslynd
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14 views4 pages

Abs Workout (12) - Cable Kneeling Crunch

The document provides a detailed guide on performing cable kneeling crunches as an abdominal workout. It includes step-by-step instructions, tips for proper form, and recommendations for sets and repetitions. The emphasis is on maintaining correct posture and engaging the abdominal muscles effectively throughout the exercise.

Uploaded by

Roslynd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Abs Workout (12) – Cable Kneeling


Crunch
May 3rd, 2014 · No Comments ·

Steps:
1. Locate the high cable pulley. The pulley should be at a high position. Attach a rope
handle or pulley handles or a small V bar. I prefer the rope as it gives more natural
grip.
2. If you are a beginner, start with light weight.
3. Kneel down on the floor. Your upper legs should be perpendicular to the floor. Your
torso is almost parallel to the floor. Your back is slightly arched.

4. Hold the ends of the rope in each hand. Your hands should be above your head, close
to your face. Forearms against your head. Your wrists can be placed against your
head.
5. Keep your thighs and lower back stationary. Your waist is moving, not hips. To be
exact, it is the bottom of your ribcage, not really the waist. Your butts should be in
contact with your heels at all times.
6. Start pulling the rope down towards the floor, then in towards your knees. Your
elbows travel towards the middle of your thighs.
7. Stop before you reach the floor or knees, until your head is almost between your legs.
8. Pause to feel the contraction at your abdominal muscles.
9. Then, slowly to get back to the starting position with controlled movement. While
doing that, you are allowing the weight to pull you while your abs trying to resist it.
This movement gives you different feel than the floor crunches because the resistance
from the cable is constant. In floor crunches, the resistance reduces as your body
rises. Also, cable kneeling crunch allows you to add weights easily.
10. Do 3 sets, 8 to 12 repetitions each set.
Tips:

Do not perform the movement too fast, or using momentum.


You should try to stop at the bottom of your movement.
If you lift your butt (and therefore leaving the heels), you are using body weight to
help the abs. By right, your butt should always stay touching the heels.
If you feel strain at your lower back, it means your back muscles are working, and not
your abdominal muscles.

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