Weighted Overhead Crunch (On Stability Ball)

준비 자세

1. 01Sit on a stability ball and walk the feet forward until the mid back rests on the ball.
2. 02Plant the feet flat at shoulder width with knees bent about 90 degrees.
3. 03Hold a plate or light dumbbell with straight arms behind the head, in line with the torso.
4. 04Let the torso extend slightly over the ball to pre-stretch the abs.

수행

1. 01Exhale and crunch the ribs toward the pelvis while keeping the arms locked in line with the head.
2. 02Lift the shoulder blades off the ball as the weight arcs up and forward.
3. 03Pause at peak contraction with the arms still extended.
4. 04Lower back over the ball under control into the stretched start position.

체크포인트

• -Arms stay straight and fixed relative to the head; the weight moves because the trunk flexes.
• -Hips stay level and do not drop or thrust during the rep.
• -The ball stays still; feet grip the floor.
• -Each rep starts from the slightly extended stretch position.

흔한 실수

• -Swinging the arms forward and turning it into a pullover.
• -Losing balance by placing the feet too close together.
• -Cutting off the stretch at the bottom and working only the top half.
• -Using a weight so heavy the shoulders fatigue before the abs.