Kneeling Band Twisting Crunch

준비 자세

1. 01Anchor the band high, at or above head height when kneeling.
2. 02Kneel facing the anchor with hips tall and knees about hip width.
3. 03Hold the band at the sides of the head or at the collarbones with tension at the top.
4. 04Set the ribs down slightly so the abs, not the hips, start the movement.

수행

1. 01Exhale and crunch the ribcage down and across toward one knee.
2. 02Rotate the working shoulder toward the opposite hip as you flex.
3. 03Pause briefly at full flexion with the abs maximally shortened.
4. 04Return tall under control, resisting the band, then alternate or finish the side.

체크포인트

• -Hips stay stacked over the knees; they do not sit back with each rep.
• -The spine rounds and rotates; the arms only hold the band.
• -Band tension is present even at the tall starting position.
• -Each side gets equal reps and equal range.

흔한 실수

• -Hinging at the hips instead of flexing the spine.
• -Pulling the band down with the arms and lats.
• -Rotating from the neck rather than the trunk.
• -Losing all band tension at the top of each rep.