Rope Crunch

Core · Cable

How to do it

Kneel half a metre from the high pulley with a rope, held in both hands beside your ears. **Curl your spine driving your elbows towards your thighs** without moving your hips, and return slowly letting the cable stretch you out. The movement belongs to the spine, not the hip: if you sit back onto your heels you are hinging. It is the ab exercise that takes progressive load best. The classic mistake is pulling with your arms: your hands only hold the rope.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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