SportStarter: August 2019

TFM WEEKLY NUT
This week's highlights and best content in a nutshell

Early last week I posted a few clips on my Facebook and Instagram detailing the correct setup for cable ab crunches. I see a fair amount of men and women performing this exercise daily, both in the gym and on social media.

(Follow me for the latest on Facebook and Instagram)

A kneeling cable ab crunch is a fantastic exercise for developing those six-pack abs. It's easy to progressively overload and isolate the target area WHEN PERFORMED CORRECTLY.

The trouble is the majority who are performing it incorrectly. After my social media post I even had a few of you get in touch to show how a certain we'll-known Fitness app was also showing incorrect technique.

Every exercise you do should have a purpose; a RATIONALE of why you're doing it. The reason why 99.99999% choose to perform crunches of any kind are because they want their abs to look better. You probably do too right!?

It makes sense then, that you perform cable ab crunches in a way that achieves just that. Of course, while also avoiding injury or unnecessary ware and tear!

In case you missed it here's my how to (and how not to) perform cable ab crunches video.

Here's how to set yourself up and execute cable ab crunches in a way that'll get you the best results:

Set the cable to around standing head height and have a foam pad or mat on the floor.
A rope attachment tends to be most comfortable, but cable handles or a v-bar attachment are also good options
The distance you are from the cable matters. As a general starting point, when you pull the cable down it should not travel more than about 6-8 inches from the vertical line of the cable column. If you're hitting your head on the cable you're too close. If you're far back enough that you might as well be using the equipment behind you, then you're too far away.
Your hips should remain stacked on top of your knees throughout the movement, not allowing your hips to rock forwards or backwards.
Toes should be in to the floor, NOT your laces.
Keeping the rope in front of your head, initiate the crunch by contracting your abs BEFORE the actual movement.
The rope stays in the same place in front of your head throughout. This creates a greater distance between the load (cable) and fulcrum (hips/spine) requiring greater effort from your abs. Simple physics.
Think "sternum to pelvis". The idea of a kneeling cable crunch is to perform a "rolling of the spine", rather than mere trunk and hip flexion.
Try to fully exhale as you crunch down. Breathe in as you return up, reversing the crunch movement and getting as much spinal extension as possible. This shouldn't be at the expense of the rope coming away from its permanent position, or your ribs having to excessively flare in the process.

Don't worry if you can't remember all of that. You'll see all of this in action in the "correct" video, so if you're more of a visual learner go and review that video a few times to really nail hone the technique.

Summary

By performing cable ab crunches the "correct" way, we're talking optimising leverages and mechanics, to put you in the best position possible to load those superficial abs. Do it right and you'll be surprised how much better they'll feel, and how much faster you'll make progress.

Take care,

Gareth

P.s., If you're not already working with me on some capacity, then feel free to check out my online coaching program. It's my way of being able to provide you with expert support and specific training plans from anywhere in the world. All you need is your phone. Apply HERE.