Standing Band Crunch

준비 자세

1. 01Anchor the band overhead, above standing head height.
2. 02Stand facing away or under the anchor with feet hip width apart.
3. 03Hold the band at the sides of the head or crossed at the chest with tension at the top.
4. 04Soften the knees and set the ribs down slightly.

수행

1. 01Exhale and crunch the ribcage down toward the pelvis.
2. 02Round the upper and mid back while the hips stay tall and still.
3. 03Squeeze the abs hard at the bottom of the crunch.
4. 04Unroll back to tall standing under control against the band.

체크포인트

• -Hips do not hinge back; distance from ribs to pelvis is what shortens.
• -Elbows and hands stay fixed relative to the head throughout.
• -Band tension is never fully lost at the top.
• -The knees keep the same soft bend every rep.

흔한 실수

• -Bowing forward at the hips instead of flexing the spine.
• -Pulling the band down with the arms.
• -Standing so close to the anchor that the top of the rep goes slack.
• -Cutting the range to a small head nod.