Cable Side Bend Crunch (Bosu Ball)

준비 자세

1. 01Place a Bosu ball dome-up next to a low cable pulley with a single handle attached.
2. 02Lie sideways over the dome with the hip and lower ribs supported and feet staggered or braced against the machine base.
3. 03Hold the handle with the top hand near the head or across the chest.
4. 04Let the torso drape slightly over the dome to pre-stretch the obliques.

수행

1. 01Crunch the torso laterally upward, pulling the ribs toward the top hip.
2. 02Keep the hips stacked and pressed into the dome.
3. 03Pause at the top with the obliques fully contracted.
4. 04Lower slowly back over the dome into the stretched position.

체크포인트

• -The torso moves in the frontal plane without rolling forward or backward.
• -Hips stay stacked vertically through the set.
• -The handle stays fixed at the head or chest, not pressed away.
• -Each rep travels from full stretch over the dome to full contraction.

흔한 실수

• -Rolling the top shoulder forward and turning it into a twisted crunch.
• -Pushing off the floor with the arm or legs to lift the torso.
• -Bouncing out of the stretched position over the dome.
• -Using so much cable weight that the range disappears.