Standing Rope Crunch
Trains the Abs.
- Equipment
- A cable station
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Clip a rope to a high pulley and stand facing away from it, a step back.
- Take an end in each hand and bring your hands beside your head.
- Stand with your feet hip-width apart and your knees slightly bent.
- Curl your ribs down toward your hips, rounding the upper back.
- Stop where the trunk stops flexing and hold briefly.
- Return under control to standing tall, without letting the stack drop.
Common mistakes
- Folding at the hips rather than curling the spine. Standing makes a hip hinge the easiest thing to do, and it is a hip movement the cable will let you do at any weight.
- Letting the hips travel back as a counterweight. The hips stay under the shoulders; sliding them back turns the movement into a standing hinge.
- Pulling with the arms. The hands stay beside the head and the rope comes down because the trunk did.
- Loading it heavily and shortening the range. The distance between ribs and hips is short, and a heavier stack that halves it trains less rather than more.