The complete opposite is also a common error when performing the cable crunch. Otherwise, you’ll risk underloading your abs and overloading your traps, arms, and back instead. Keep the load manageable so that you can primarily use your abdominals to move. Forcing yourself through the range of motion is not the same thing as using mainly one muscle to do so. One common mistake is going too heavy too early. But one way to minimize the work your abdominals are doing is by recruiting way too much of everything else. It might be tempting to load up on this lift.
Some mistakes to avoid are going too heavy, going too light, and using far too much body English. But if you are choosing this spectacular ab move, it’s important to make sure you’re doing it right. There is a reason that the cable crunch is routinely passed over for more functional core training - think suitcase carries - or even machine-based abdominal exercises. For Endurance: Aim for three to four sets of 15 to 20 reps, using a load on the moderate but slightly lighter side.For Strength: Do two to three sets of eight to 10 reps, using a moderately heavy load.For Muscle Mass: Perform three to four sets of 10 to 12 reps, using a moderate but challenging load.Depending on your goals, your set and rep scheme will look a bit different. But the cable crunch is a powerful way to sprinkle some core-specific training into your program. Yes, moves like squats and deadlifts put some serious strength-building demands on your core. Maintain tension on your abs the entire time. Slowly straighten your torso back to the starting position. Maintain your brace as much as possible to prevent big changes in your hip positioning throughout the reset. Step 3 – Reset Credit: Skydive Erick / Shutterstock
The goal is to curl your spine as much as you can. While breathing out all of your air, contract your abdominals and curl your torso towards the ground. Squeeze the rope attachment in your hands. Step 2 – Crunch Credit: Skydive Erick / Shutterstockīegin your crunch by bracing your core. You can face toward or away from the machine, depending on your preference. Kneel down and set your stance about hip to shoulder-width apart. Hold it in your hands as though you were at the top of a hammer curl. With the rope in your hands, lay the attachment across your traps. Using the triceps extension rope attachment, secure each hand at the base (usually there is a knot or hard plastic end piece).
Step 1 – Set Up Credit: FXQuadro / Shutterstock You’ll be able to secure yourself to the resistance from the cable stack by holding one end of the rope in each hand and setting it across your upper back. The cable crunch is best performed using a triceps extension rope handle. Here’s everything you need to know about the cable crunch to build yourself a set of bricked-up abs that can support the heaviest of compound lifts. It’s weighted, controlled, and well-suited to helping your six-pack muscles get stronger and bigger. The cable crunch is one of the best tools for the job. Video can’t be loaded because JavaScript is disabled: Cable Crunch ()Īs with any muscle, you can enhance your ab’s size and shape through hypertrophy-based training.
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