Cable Kneeling Crunch

The Cable Kneeling Crunch is a part of the cable ab exercises,it is a pulling isolation exercise for the abdominal muscles and a great workout for abs.The movement is used as an aid in the development of strength and muscle mass in the abdomen. Its performance is moderately difficult to control. Suitable for intermediate and advanced fitness enthusiasts.

Contradictions

People with shoulder, shoulder girdle and spine injuries should perform the exercise with caution. In case of pain while performing, ask a trainer or an experienced athlete about your form. If the problem is not the form, you should consider consulting a orthopedist.

Involved Muscles 

Target

• Rectus Abdominis

Synergists

• Obliques

Stabilizers

• Iliopsoas
• Tensor Fasciae Latae
• Rectus Femoris
• Sartorius
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Triceps, Long Head
• Rhomboids
• Trapezius, Lower
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular
• Pectoralis Minor
• Serratus Anterior

Cable Kneeling Crunch How To:

Preparation

1. Kneel while facing the pulley.
2. Grasp the rope with both hands, palms should be at head level(palms facing head, wrists against head).
3. Tighten your stomach and kneel while keeping a considerable distance from the pulley so that you can bend.
4. In the starting position back should be straight (not hunched).

Execution

1. Slowly start to bend the top of the spine,as you bend your abs and keeping the waist still.
2. The end point is reached when your head almost touches the floor or elbows touch your thighs.
3. Hold at the bottom for a second.
4. Very slowly return to the starting position as you strive to keep the tension in the muscles and not to move your hips.

Comments and recommendations

• The movement takes place only in the upper sector of the spine.
• The lever (cable) should not swing.

Cable Kneeling Crunch Relevancy

• Include the cable kneeling crunch in the middle of your routine for abdominal muscles during the main period and in a shaping period you can use it as the first exercise in a workout for abs with longer sets.

(sources:exrx.net)(pictures:theteenstreet.com)