Seated Cable Crunch

준비 자세

1. 01Place a bench or seat facing away from a high pulley with a rope attached.
2. 02Sit with feet flat and grab the rope over the shoulders, holding it beside the upper chest or head.
3. 03Sit tall with the abs lightly stretched and tension on the cable.
4. 04Anchor the feet and keep the hips planted on the seat.

수행

1. 01Exhale and curl the ribs down toward the pelvis.
2. 02Round the upper and mid back while the hips stay glued to the seat.
3. 03Squeeze the abs hard at full flexion.
4. 04Return slowly to the tall seated position without the weight pulling you upright.

체크포인트

• -Hips remain fixed on the seat; only the spine moves.
• -Hands stay anchored at the chest or head, not pulling downward.
• -The abs control the return, not the stack.
• -Range goes from a lightly stretched spine to full flexion every rep.

흔한 실수

• -Leaning the whole torso forward from the hips instead of crunching.
• -Letting the stack yank the torso back upright.
• -Pulling the rope down with the arms.
• -Shortening the range as the load goes up.