Kneeling Cable Crunch With Alternating Oblique Twists
Trains the Abs and Obliques.
- Equipment
- A cable station
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Set a rope on a high pulley and kneel a step back from the machine.
- Take an end in each hand and bring your hands beside your head.
- Sit tall on your knees with the hips fixed and the stomach braced.
- Curl your ribs down toward your hips, and as you do, rotate so one elbow travels toward the opposite knee.
- Return to upright through the middle.
- Repeat to the other side, alternating each repetition.
Common mistakes
- Rotating without curling. The trunk flexes and then turns; a twist with an upright spine is a rotation the cable barely loads.
- Sitting back onto your heels. The hips are the anchor; once they drop, the cable is being pulled by bodyweight.
- Pulling with the arms. Hands beside the head, rope comes down because the trunk did.
- Loading it heavily. Adding rotation to a loaded flexion is the combination that asks most of the spine, and the stack should be lighter than a straight cable crunch rather than heavier.