What are Cable Crunches?
Cable crunches are also called kneeling cable crunches. They target your abdominal muscles and are a weighted crunch variant. Cable crunch is performed by kneeling before a pulley-attached cable station. Grab the rope attachment using both your hands and pull it towards your head. Keep your hips and arms straight, and then squeeze your core muscles to bring your shoulders towards your pelvis. Your elbows should touch your knees. For the desired number of repetitions, repeat this motion.
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How to do Cable Crunches with Proper Form
Start with a weight you can control for at least 2-3 sets of 10-20 repetitions. You should choose a weight that will allow you to maintain good technique through all repetitions and sets.
- Attach a cable rope to a pulley on a cable machine and adjust the pulley’s height.
- Face the cable machine, grab the rope attachment by the overhand grip.
- To move the weight off the stack, take a few steps backwards and then kneel on a foam pad or exercise mat. Your toes should touch the floor and be flexed.
- Bring the rope handles towards your face, so your hands are above your head.
- To position your hips slightly forward, hinge towards your hips. Keep your hips elevated so that you don’t move from your spine while performing the crunch.
- Your hips should be slightly higher than your shoulders.
- You should keep your chin down throughout the movement, as if you were holding an eggs under your chin.
- Keep your arms and hips still and squeeze your abs. Next, bring your shoulders towards your pelvis. Continue to lower your hips and squeeze your abs to bring your elbows closer to your legs.
- Keep your abs tight while you pause at the bottom.
- Keep tension in your abs and slowly return to the original position.
- Continue repeating until you reach the desired number.
Three Tips to Master Cable Crunches
These are the best tips for cable crunches.
- Keep your back straight. Do not round your back or let your midsection slump during the exercise. You may want to do a bodyweight version first if you have trouble maintaining a straight spine.
- Use your abdominal muscle. Instead of relying on your hip flexors or triceps to pull the pulley cable, use your abdominal muscles. Throughout the exercise, keep your arms and hips still.
- Activate your lower body. To avoid stooping and relaxing your lower back, engage your glutes as well as your hamstrings.
Three Benefits of Cable Crunches
Cable crunches can be a great addition to your core training routine.
- Cable crunches are a great way to increase your core strength and stability. Cable crunches can activate the muscles in your upper and lower abs as well as the rectus abdominalis (the six pack ab muscle). For more difficult compound exercises such as the deadlift and bench press, a strong core is vital.
- Cable crunches can be easily adjusted. Cable crunches are able to maintain constant tension in your abdominal muscles, unlike other core exercises like sit ups. You can adjust the weight to suit your needs and gradually increase your core strength.
- Cable crunches can improve posture. The cable crunch can be used to strengthen your core, glutes and lower back muscles.
How to work out safely and avoid injury
Before you begin an exercise program, make sure to consult your doctor if you have any pre-existing or current health conditions. To ensure safety and effectiveness, proper exercise technique is crucial. However, you might need to adjust each exercise depending on your personal needs. You should choose a weight that allows for you to maintain complete control over your body during the exercise. Pay attention to your body and stop if you feel any discomfort or pain.
You will see steady progress in your fitness and increase your body strength if you incorporate proper warm-ups and rest into your exercise routine. Your ability to recover after your workouts will determine your final results. To allow adequate recovery, you should rest for between 24 and 48 hours before returning to the same muscle groups.