High cable crunches are about altering the angle of the pulley, which can effectively work a different part of your abs.įurther to this, if you are performing a kneeling cable crunch, if the pulley is higher, that will mean the resistance will increase and driving yourself forward will require more effort. Take a brief pause (30secs to a minute) and then perform the same number of reps with a slightly lighter weight. Standard crunches may have seen you doing them by the tens, maybe even hundreds, but with weighted cable crunches it may be time to increase the weight and lower the number of reps, or even consider a drop set: start heavy with a fixed number of reps. When it comes to weighted cable crunches, you may take a second look at the number of reps you perform.įor example, if you are building your chest you would increase the weight and lower the reps for a heavier lift that works more muscle fibres. Your head shouldn’t touch the floor and the weights should not touch when you come to straighten again.Īs mentioned earlier, the great advantage to cable crunches is the extra resistance you can create by adding weight while retaining the same range of movement. Your knees shouldn’t come into the movement as you may be tempted to propel yourself with your legs when you begin to fatigue. As with standing crunches, the aim is to maintain tension and not rest at either end.īend at your hips and avoid extending your legs. To effectively perform a kneeling cable crunch you can begin by kneeling and facing towards or away from the pulley. Because you don’t need to concern yourself as much with balance as with standing crunches, you can lift a greater volume of weight. Kneeling cable crunches may not offer as great a range of movement, but can arguably isolate the targeted area of your abs for the better workout. For optimal results you should maintain as much tension as you can, so don’t let the weights touch down, and slowly and purposefully return to your starting upright position when you return to straighten. For example, while a shorter range may seem an easier option, this will give that smaller exercised area a greater workout.ĭon’t rest at either end of the crunch. How far you bend (or crunch) depends on the range of the equipment and which are of your abs you’d like to target. Opt for a light weight at first so that you can find your feet – or rather, find out what keeps you on your feet – as balance is of key importance.įlex at the waist and bend forward. Using the rope attachment, take an end in each hand and hold above your shoulder so that it does not come into contact with your neck. With your back to the pulley, stand straight with your feet slightly apart. A good alternative is a handle in each hand and a cable splitter. The most common and popular attachment is the rope, and this makes the most sense for crunches as it means you can take an end in each hand without risk of a bar across the back of your neck. While this may be a matter of preference, the cable attachment can make a difference. But to make sure it is your abs that take the weight you will need to focus on keeping other parts of your body still so that the tension is not spread. Obviously, they will require you grip the cables unless you use a body harness. This is achieved by maintaining tension by ensuring your abs bear the brunt of the weight. The aim of cable crunches is to work your abs (that much-desired six-pack area) but mainly the upper and middle area. There are, however, shared techniques that you ought to keep in mind for both. Cables, on the other hand, allow a much more natural range of movement with the added benefit of greater resistance.Ĭable crunches come in two common forms, which you will likely spot someone in your gym performing from time to time: standing and kneeling, which we will go into in further detail shortly. First of all, they allow you to add weight and therefore greater resistance to your lifts.Īdding weight with plates or dumbbells for standard crunches can be cumbersome and can also restrict your range of movement. Cable work affords you many advantages over other equipment. They, of course, require weighted cables, which can be found in the majority of gyms. For a decent abs workout and serious results, it is about adding a spot of diversity to your approach. Gone are the days of standard sit-ups and crunches on floor mats to tone your belly. Cable crunches are a highly effective and creative way to work on your abs strength and definition.
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