Here are the classic mistakes that people make with the cable crunch: You want to target the abs, not the lower back. What many don’t realize is that instead of targeting the abdominals, they are hitting mostly the lower back by doing the cable crunches incorrectly. When people do cable crunches, their objective is to hit the abs hard. “The abs do not get worked this way,” I’d tell people at the gym where I worked as a personal trainer some years ago.Ĭable crunches trim the abdominal area by causing the muscles to tighten and “compress.” The result is that the area “caves in” a little creating definition and literally, a smaller waistline. This will not deliver the results they want. Instead of actually crunching, people bow to a statue. By following these step-by-step instructions and avoiding common mistakes, you’ll be able to execute cable crunches effectively and safely while targeting your abs for a stronger core.Cable crunches are often done wrong. This helps maintain good core tension and allows you to keep your back relatively straight during the exercise. Instead, focus on moving your chin towards your knees. This causes your lower back to curve more, putting unnecessary stress on your lumbar discs. As always, perform cable crunches in a controlled and proper manner, reducing the weight if needed.Ī sloppy execution might occur if you bring your head straight down towards the floor. Also, resist the urge to use your arms to help by changing the distance of the triceps rope from your head.Ī rhythmic rocking motion with your upper body can also make the exercise easier but will lessen the effectiveness. When doing cable crunches, avoid using a swinging motion, even though it might make the exercise easier. When your set is finished, then you can let the weight stack down completely. The moving weight shouldn’t touch the rest of the weight stack just yet. Pause briefly in the lowered position before lifting your upper body back to the starting position in a controlled manner. Keep the triceps rope’s position behind your head constant throughout the movement. Engaging your upper abs will happen automatically as you try to bring your chin closer to your knees. Lower your upper body, moving the weight as a whole. Tuck your chin in, pointing it towards your knees. Your hands should now be on either side of your head, holding the rope. Lean forward with your upper body and head, passing the triceps rope over your head. Make sure there’s enough space to perform the crunch movement without issue, but don’t go too far back, as it can compromise your stability and form. Your hands should be in front of your body, holding the rope. Hold the triceps rope with both hands and kneel down, facing the cable machine. Watch this video on YouTube Step-by-step instructionsĪttach the triceps rope to the upper cable pulley and start with a lighter weight to learn the proper form.
CABLE CRUNCH SUBSTITUTE HOW TO
The video below shows a clear example of the movement sequence and how to keep your back stable throughout.Īlthough you can still work your abs with an arched back, it puts a lot more stress on your back and should be avoided.įor cable crunches, you’ll need a cable machine, a triceps rope, and ideally, a gym mat to kneel on. So, when doing this exercise, focus on maintaining good upper body control and avoid bending your back unnecessarily. If you watch different training videos, you’ll notice some tips and advice don’t quite match up. There’s some debate over the right way to do cable crunches. The entire rectus abdominis muscle is engaged, but the movement targets the upper abs more. A more beginner-friendly option could be the abdominal crunch on the machine. Beginners might find their muscles are already challenged enough with standard crunches. By moving more weight, you get a better workout in less time and with fewer reps.Ĭable crunches are better suited for advanced athletes since the movement is a bit trickier than regular crunches.
CABLE CRUNCH SUBSTITUTE PLUS
One big plus of cable crunches is the ability to put more load on your abs. The idea is to crunch your abs to move the weight on the stack. You’ll still be working your abs, but instead of lying on your back, you’ll kneel in front of the cable machine. Cable crunches make a great alternative to regular crunches without equipment.
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