Our abs span from just below the ribcage to the pelvic bone, and one of their primary function is to provide torso stability ( 1). The primary muscles that work during cable crunches are the abs (rectus abdominis). What muscles does a cable crunch activate? Hold the contraction for a moment, exhale, and extend your abs until your back is in a neutral position.Think of the movement as one where you actively crunch and extend your abs instead of having the movement go through your hips. Initiate the crunch by inhaling and bringing the rope down and in.Once in this position, engage your glutes to produce some degree of posterior pelvic tilt and to engage your abs better.Both hands should be close to your neck throughout the exercise. Kneel and position the rope behind your head.Grab a rope attachment with both hands and have your thumbs facing up.We recommend including cable crunches near the end of your workouts and performing at least 12 to 15 slow and controlled repetitions per set. These muscles play an essential role in your stability, posture, strength, and spinal health. On that note, strengthening your ab area is beneficial for your athletic performance and functional fitness. You can start with light resistance and gradually increase the load as your abs get stronger. Another benefit is the overloading potential. The primary benefit of cable crunches is the consistent tension your muscles feel from start to finish. Once in position, crunch your torso against the cable’s resistance repeatedly. You then have to grab the attachment, bring your head beneath it, and get down on your knees. The objective is to set a cable pulley high and attach a rope or straight bar. It’s the running podcast made for athletes of all shapes and sizes.Cable crunches are a popular abdominal exercise that offers a fantastic overloading potential and strengthens your midsection. Love running? Check out our podcast “We Run This” where we talk about running and the running lifestyle. To piggyback off that point, if you’ve been lifting properly, then your spine and the surrounding muscles are going to be strong enough that this shouldn’t even be an issue you need to worry about. It’s important to remember that the cable crunch is probably something you’re going to be doing 2-3x a week max, and for 6-9 total sets max.Įven at the heaviest setting, the weight stack will allow, that’s typically not enough load to cause serious damage. Now, obviously that much flexion and extension of the spine isn’t a great thing when we’re talking about most exercises, especially heavy compound exercises. The bigger the stretch and contraction, the more effective the movement, especially under heavy loads. I like to keep my thighs in that position, because it allows me to flex and extend my spine more, meaning I get a bigger stretch and contraction in my abs. In the video above you’ll see that my thighs stay perpendicular to the floor, and this is by design. Most of the people trying it lack the necessary core stability and strength to even get in position and perform a proper cable crunch. This is an ab exercise that gets fucked up more often Johnny Football. So yeah, you need to be doing the cable crunch. You can the same level of definition in your midsection, while carrying more body fat. Let’s stop and acknowledge just how big of a deal that is. You could be 12-13% and see the outline of your abs. If you’ve trained your abs though, and build a strong abdominal wall, this isn’t going to be the case. If you’ve got atrophied abdominals that only work when you do compound lifts, you’re likely going to need to be sub 10% body fat to start having a really appreciable definition in your midsection. One of the biggest benefits of building bigger abs though is the fact that your abs will start showing quicker, even when you’re carrying more body fat. Now, you may be wondering why the fuck you’d want big abs, right? The cable crunch is unmatched when it comes to building big and strong abs. Obviously we know that when you’re able to load an exercise, that means it’s going to have a higher potential to build more size and strength, and the cable crunch is no exception. I love it because you can load it more than any other ab exercise like ab wheel rollouts, leg raises, or others. A post shared by Brad Bromlow cable crunch is by far and away one of the greatest ab exercises for building true abdominal strength and size.
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