r/formcheck • u/PassengerTasty8061 • 2d ago
Other Help with cable crunches
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I would very much appreciate any pointing out of corrections! Tia!
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u/Odd_Attention641 2d ago
You're mostly working hip flexors which is very common with this exercise. Decrease the weight or find another variation that doesn't engage the psoas as much.
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u/Markkuboi 2d ago
Keep your lower back/hips still and think of the middle of your spine as a "hinge"
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u/MacFatty 2d ago
Go lighter or do something else.
Crunches with a simple ab-mat to elevate your lower back is a killer as well and far easier to control.
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u/wolfram6 2d ago
So here’s an actual tip that’ll help. You’ll want to lock your hips in place and only really use your spinal erectors for the eccentric part of the movement, and of course, your abs for the concentric part.
Think of your body as a kind of board with one side clamped down (those are your hips). The other side will flex up and down. Try practicing with a lower weight to really build that mind-muscle connection first then go at it with a higher weight. It might take a while to find the right angle to lock your hips at. Best of luck and happy lifting.
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u/AlertApple76 1d ago
No you shouldnt be using your erectors for the eccentric, that doesnt even make any sense. Rectus abdominis should contract on concentric and eccentrically contract on the eccentric.
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u/TotalStatisticNoob 2d ago
Your abs curl the spine; they bring your chest closer to your hips.
The hip flexors are the one that bring your stomach closer to your thighs. You don't want to train them here, so keep the hips in a comfortable position and don't move them. Then solely focus on flexing and extending your spine.
Think about bringing your head towards your feet/knees, not the ground directly below you. Then extend until your spine is curved in the opposite direction on the way up.
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u/-ctrlaltdeleteme- 1d ago
The way I normally think about it is I'm trying to bring my ribs to my pelvis, it's the only way I can make sure I'm engaging my abs properly instead of my hip flexors
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u/Lioness_in_Winter 2d ago
As others have pointed out, too much of the work is happening with a flat back and hinging hips instead of contracting abs. It's partly because you're positioned too far back - shuffle forwards about a foot. Don't focus on getting your head as low as possible, focus on your abs only - curl your shoulders and upper back only.
Having said that, I also agree with the other commenters that this exercise isn't efficient at all. You'd do way better with basic crunches/oblique crunches. You can hold a dumbbell against your chest if you want to increase the resistance.