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Rope Crunch

Purpose of this exercise: TO DEVELOP THE UPPER AND LOWER ABS

This exercise should be done through the fullest range of motion possible.

Technique
1. Grasp onto an overhead rope from an overhead pulley machine.
2. Kneel on the floor facing away from the machine.
3. Your body should be straight from your head to your knees.
4. Position your hands by your head
5. Slowly start to curl forward while preventing the hips from shifting backwards excessively.
6. Maximally contract the abdominals for 2-4 seconds
7. Slowly raise up to the starting position.

CAUTIONS!!
•Never exercise without a competent spotter

 


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