Exercise · Form & cues
Cable Crunch — form guide
Rectus Abdominis · Obliques. Equipment: Cable + Rope. Difficulty: Beginner.
TEMPO
1-2-2-1
Crunch from the ribs DOWN, not from the hips up. Round your spine — that's what trains abs. Squeeze 2 seconds at the bottom.
Cues
- Kneel under cable, rope at sides of head
- Round spine, bring elbows toward thighs
- Squeeze hard — exhale fully
- Slow controlled return
Common mistakes
- Hip hinging instead of spinal flexion
- Letting weight pull you back up — control eccentric
Injury notes
Avoid if disc-bulge history. Use bird dog / dead bug instead.
Progression
Add 5kg when 15 strict reps land easy.