How To Do Kneeling Cable Crunch Properly

The kneeling cable crunch is an effective and popular isolation exercise that targets your abdominal and core muscles. It is performed using a cable stack and rope attachment while kneeling on the floor.

It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher.

The movement allows you to train your abs against strong resistance without aggravating your lower back. It is perfect for both beginners and advanced users as you get to choose the resistance to work with during the exercise.

It is essential that you perform the exercise with proper form so that you don’t overextend your core. Also, warm up properly first too. Perform it early in your ab workout when you’re fresh to avoid injury.

HOW TO DO KNEELING CABLE CRUNCH

Here is a step-by-step procedure of doing the movement:

  • Kneel in front of a cable station with a high pulley that contains a rope attachment.
  • Grip the cable rope attachment with both hands and lower the rope until it rests right above your head.
  • Slightly flex your hips and let the weight hyperextend the lower back. This will be your start position.
  • While keeping your hips and arms still, bend at the waist as you contract the abs allowing your elbows travel towards the middle of your thighs. Exhale as you do this then pause for a second.
  • Inhale and slowly return to the start position in a controlled movement. Ensure you keep your abs contracted throughout the movement.
  • Repeat for the desired number of sets and reps.

MUSCLES ENGAGED DURING KNEELING CABLE CRUNCH

It targets the rectus abdominis or “six-pack” muscles primarily. Also, it helps strengthen and improve the deep core muscles. The forearms are also worked during the lowering of the rope at the start position.

KNEELING CABLE CRUNCH BENEFITS

ENHANCE CORE STRENGTH AND STABILITY

The movement activates your upper abs and lower abs muscles including the rectus abdominis. A strong core helps you perform the deadlift, pull-up, and bench press which are challenging compound exercises.

EASILY ADJUSTABLE

Unlike other exercises, it is easier to add weight with just the pull of a pin. For example, with the weighted crunch, you need to hold a weighted plate on your chest or behind your head which can be uncomfortable and cumbersome. Additionally, the stronger you get the harder it gets to add weight without risking a strained neck or crushed rib cage.

MORE EFFECTIVE

The exercise allows you to maintain your abs under constant tension unlike other core exercises like sit-ups.

This makes your abs work harder throughout the exercise’s range of motion making it more effective than the crunch. You can adjust the weights however you desire thus slowly increasing your core strength.

IMPROVE POSTURE

If you want to correct improper posture of your upper back, then the movement is perfect as it activates your core, lower back muscles and glutes.

SAFER FOR THE LOWER BACK

When training your abs, it is important to use an extra load and also use high reps with body-weight exercises to make them stand out.

However, heavy training your abs using sit-ups and weighted crunches  may result in lower-back pain. But the kneeling cable crunch, allows you to train your abs against strong resistance without aggravating your lower back.

KNEELING CABLE CRUNCH ALTERNATIVES

AB ROLLER

  • For the Ab roller, hold the wheel roller with both hands on the floor and kneel down.
  • With the wheel roller in front of you so that you are in a kneeling push up position. This will be your start position.
  • Breath in and roll the roller slowly and in a straight forward motion.
  • Stretch your body in a straight position without touching the floor.
  • Pause, then breath out and pull yourself back to the initial position.

CABLE SEATED CRUNCH

  • For the cable seated crunch, you need to be seated on a flat bench with your back facing a high pulley.
  • Using both hands, grab the rope attachment and place them securely over both shoulders.
  • Keep your hips stationary and flex the waist so the elbows travel toward the hips. Slowly return to the start position.

WEIGHTED SIT UPS-WITH BANDS

The weighted sit-up with bands is a more difficult version of the popular sit-up. Adding the weight makes the sit-up more difficult and provides a different stimulus to the core and abs.

KNEELING CABLE CRUNCH MISTAKES TO AVOID

Do not choose such a heavy weight that your lower back bears the brunt of the work. Your chosen weight should allow you to nave full control of your body throughout the exercise. Pay attention to your body and stop when you note any discomfort or pain.

Do not round your back or let your midsection hunch during the exercise. Keep your back straight but if you’re having a problem with maintaining a good posture, you can first do the bodyweight version of the cable crunch.

Do not let your hip flexors or triceps solely do the work. Use your abs to move the pulley cable through the full range motion and keep your arms and hips still throughout.

Do not fail to activate your lower body. Ensure your glutes and hamstrings are engaged during the movement to avoid sitting back on your heels and relaxing your lower body.

Do not rush the movement. Go slow to keep tension on the abs.

Do not allow your torso become erect on the negative portion of the movement to avoid overstretching your core.

Keep the rope handles on each side of your head always in order to perform the crunch with a full range of motion.

Do not fail to incorporate proper warm ups, rest, and nutrition into your exercise routine in order to see continuous progress and build body strength.

CONCLUSION

It is essential to use the proper exercise technique for safety and effectiveness of the exercise.

However, you may modify or alternate with other exercises in order to attain the maximum results based on your individual needs.

Consult your physician or an expert before doing the exercise if you have a pre-existing health condition.