Thread: Rope Crunches

Here ya go
http://www.exrx.net/WeightExercises/...ingCrunch.html

this is one exercise where I see 99% of the people doing incorrectly. the ROM of the rope crunch is very small, no different from a non-weighted crunch. all you want to use is the abs to move the weight and not the hip flexors.

Great, I've seen'em done both ways! Thanks guys

Originally Posted by LAM

this is one exercise where I see 99% of the people doing incorrectly. the ROM of the rope crunch is very small, no different from a non-weighted crunch. all you want to use is the abs to move the weight and not the hip flexors.

lol that reminds me. I saw a guy doing crunches or atleast attempting them. He was basically nodding his head. His shoulder blades didnt leave the bench. I was tempted to ask him, WHAT ARE YOU WORKING OUT MAN?

His neck?

The Rope Crunch is most probably the single most effective abs builder ever. To perform the Rope Crunch you must kneel down approximately 2 feet from the base of the pulley system and directly under the pulley system. Use a rope or towel to keep firm tension on your abs.

The reps must be done very slowly, focusing on contracting the abs and punish them for hiding away.

Do 4 sets of 8 reps; if you can do more do them but all in good form. When you can do 12 reps on the weight that you started using for 8 reps its time to add some weight. Squeeze out every last rep.

I suggest in the off season when bulking only do these once a week then when training to cut up perform these along with one or 2 more abs exercises every second day.

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