cable crunches for abs

the_rookie · 01-11-2008, 07:14 PM

i really dont get how to perform cable crunches to hit the abs. i looked at a lot of videos of how ppl did them and i still dont feel it in my abs. i tried adding more and more weight but i just ended up stopping. can anyone help? also what weight do you guys usually use for cable crunches. thanks

zennode · 01-11-2008, 07:56 PM

Hi. well one way I did cable reverse crunches was I would get a belt and put it around my thighs and then attach the cable and then do reverse crunches now with the added weight.

For regular cable crunches, kneel before the cable and if needed take a bench and kneel on that so you can get even more height so you can go down further.
Then crunch at the waist.

http://www.myfit.ca/exercisedatabase...lecrunches.gif

DJAuto · 01-11-2008, 11:13 PM

Try higher repetitions. Too much weight activates too many other things.

Heartless · 01-12-2008, 12:14 AM

this is cliche or whatever but, make sure you consentrate on your abs. only use your hands/arms to hold onto the rope, dont allow them, or your neck to assist you in the motion. squeeze hard on your abs at full contraction.

SuperMaine · 01-12-2008, 05:26 AM

i do 50lbs reps of 40x 2 sets
then 60lbs reps of 35x 2 sets

more reps, and crunch yours abs, dont just do the exercise to do it, feel it!!by the 20th rep youll want to stop it burns so much....slow and controlled

blkbelt42 · 01-12-2008, 05:29 AM

Quote:

Originally Posted by the_rookie

i really dont get how to perform cable crunches to hit the abs. i looked at a lot of videos of how ppl did them and i still dont feel it in my abs. i tried adding more and more weight but i just ended up stopping. can anyone help? also what weight do you guys usually use for cable crunches. thanks

on your knees, just like doing a situp.
concentrate on getting your elbows close
to your knees and squeeze the abs, killer exercise.

I do - 3 sets of 50 reps - feel the burn!!!!

atrain11b · 01-12-2008, 05:40 AM

I have been doing the standing variation of this at my gym. They have a pad that is stood off of the rack and allows you to stand with your back to the machine and it is curved so when you come back you will extend your abs.

Not sure if this is more effective to do then the normal ones on your knees, but I sure do feel the burn with 50lbs x 20 reps. Took me a while to find the right placement of rope, and hands to feel the burn.

greyhair · 01-12-2008, 10:23 AM

Quote:

Originally Posted by the_rookie

i really dont get how to perform cable crunches to hit the abs. i looked at a lot of videos of how ppl did them and i still dont feel it in my abs. i tried adding more and more weight but i just ended up stopping. can anyone help? also what weight do you guys usually use for cable crunches. thanks

The biggest error I've seen occurs when person flexes too much at the hip. Often I've seen people use lots of momentum created by the hip flexors.
I find that if you sit on your heels and position your self a modest distance from the rack, you won't use the hip flexors.

Additionally, I find if I aim to end the movement by trying to touch my elbows on my leg above the knee, I end up with more ab stress and less hipflexor stress.

Good luck.

Turco · 01-12-2008, 11:12 AM

I see too many people kneel right underneath the pulley. You'll get a better line of pull if you position your kness about 2-3 ft from the cable stack. Also, you can do various types of crunches with the cable...Experiment with it and see which one you like the best.

And like others said, do it slow (not too slow) and contract your abs as you crunch. It's a tough exercise to get the right feel for; it takes time.