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Lever Seated Crunch V. 2
An alternate seated crunch machine layout, typically with overhead handles pulled down as the trunk flexes, for progressively loading the abs.
AbsMachineLoaded trunk flexion
GoLightWeight medialever-seated-crunch-v-2
Demonstration coming soon
Primary
Rectus abdominis
Secondary
ObliquesLatissimus dorsiHip flexors
Equipment
Machine
Pattern
Loaded trunk flexion
Setup
- 01Set the seat so the machine's pivot aligns with your mid torso.
- 02Reach up and grip the overhead handles beside your head.
- 03Anchor your feet under the pads and choose a smooth working load.
- 04Sit tall with elbows pointing forward before starting.
Execution
- 01Exhale and crunch down, bringing your elbows toward your thighs.
- 02Keep the arms locked in position so the abs drive the movement.
- 03Squeeze hard at full flexion for a one count.
- 04Unfold slowly back to a tall seated position without releasing tension.
Checkpoints
- -Elbows and hands stay fixed relative to the head all rep.
- -The spine visibly rounds instead of the hips hinging.
- -Hips remain glued to the seat.
- -Tempo is even on the way down and the way up.
Common mistakes
- -Turning the movement into a pulldown by yanking with the lats.
- -Bouncing out of the bottom position.
- -Choosing a load that limits the crunch to a small arc.
- -Letting the head jut forward instead of flexing the trunk.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps with a deliberate squeeze.
- -Drop the load if you feel the lats and arms doing the work.
- -Rotate with other loaded flexion movements every few training blocks.
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