Cable Crunch

Setup

1. 01Set a rope on a high pulley and kneel facing the stack.
2. 02Hold the rope by the head with elbows fixed.
3. 03Sit the hips back slightly so the cable is taut.
4. 04Brace the trunk before the first rep.

Execution

1. 01Flex the spine by curling the ribs toward the pelvis.
2. 02Crunch down until the elbows travel toward the thighs.
3. 03Pause briefly at full flexion.
4. 04Reverse slowly until the spine is tall again.

Checkpoints

• -Movement comes from spinal flexion, not a hip hinge.
• -The hips stay fixed throughout.
• -The rope position by the head stays constant.
• -The abs control the return, not the cable.

Common mistakes

• -Hinging at the hips instead of flexing the spine.
• -Pulling with the arms and lats.
• -Using too much load and losing the curl.
• -Rushing reps without a controlled eccentric.