The Kneeling Cable Crunch performed on the high pulley is a very effective exercise for working the abdominal strap. It consists of winding the bust forward by pulling on the pulley, which reproduces the movement of the Crunch, but vertically.
The pulley provides a linear resistance, which is very useful for improving congestion and the famous burning sensation. The Kneeling Cable Crunch is also practical because it allows you to ballast easily.
In this, it is particularly aimed at advanced practitioners. On the other hand, it is rather not recommended for beginners because you have to know how to contract only the abdominals to move the load. It is not a question of pulling on the nape or the shoulders.
Execution Of The Exercise
- Tie a rope to a handle (or your towel around a handle) on a high pulley.
- On your knees, in front of the high pulley, grasp the handle, hands in supine, and bring your hands to the top of your head (you will have to keep them in this position throughout the exercise).
- Without flexing or stretching your arms, tilt your chest forward from the waist while contracting the abs and bring the rib cage closer to the lower abdomen. At this point, your back is almost parallel to the floor and your elbows almost touch your knees.
- During the draw, there will also be hip flexion and shoulder extension.
- Tighten your abdominal strap as tightly as possible before slowly returning to the starting position.
- Blow while bending the bust, inhale while going up.
Kneeling Cable Crunch mainly targets the rectus abdominis muscle by shortening it from its insertion on the sternum. Secondarily, this exercise also involves the obliques and the serrated anterior.
For the exercise to be effective and safe, it must be understood that it is the abdominals that are working, not the neck, the shoulders or the hip flexors. The movement is practiced by bringing the sternum closer to the pubis thanks to a winding of the bust and not a flexing of the hips. If you do not respect this instruction, it is the flexor muscles of the hip which will strengthen at the expense of the abdominals. In the long term, this can cause back pain.
4 Training Tips
- This movement must be carried out slowly to target the abdominals as much as possible.
- The key to this exercise is to work in full amplitude. For this reason, you should strive to pull as low as possible and contract your abs as much as possible. Focus on the fact that you should round your back as much as possible.
- To achieve maximum contraction, it is best to kneel on a bench. In this way, you will be able to descend even lower and work in an even greater amplitude and thus better exercise your abs.
- In order to have a strong initial contraction, you can arch your back slightly at the start of the exercise. This can be done very easily if you kneel a little closer to the cable. By doing this, you will stretch your abs and this will produce a stronger contraction.
Breathing takes place by exhaling during the descent, when winding, and by inhaling during the ascent.
It is possible to target the obliques by practicing a fairly similar movement. The start is the same, but instead of rolling straight, you should bring one of your elbows to the opposite knee.
this oblique crunch is essential to complete the development of your abdominal strap. However, if your goal is to get a thin size, be careful not to load too heavy, which could thicken your size.
On the contrary, if you are an athlete whose objective is to lift heavy loads above your head, you will need all the support from your abs to stabilize your position. In this case, it is advisable to work the obliques with heavy loads to increase their strength.