How to do a cable kneeling crunch

Setup:

1. Attachment: Attach a rope handle to a high pulley cable machine.
2. Position: Kneel on the floor a few feet in front of the machine, facing it.
3. Grip: Grasp the rope with both hands and pull it down so the handles are positioned on either side of your head or neck.

The Movement:

1. Crunch: Keeping your hips stationary, engage your abs and crunch your torso down towards the floor. Your elbows should travel towards your knees.
2. Squeeze: Exhale and squeeze your abs hard at the bottom of the movement.
3. Return: Inhale and slowly return to the starting position, resisting the pull of the weight stack.

Tips:

• The movement should be a spinal flexion (rounding your back), driven by your abs, not a hip hinge.
• Keep your hips and lower body still throughout the exercise.
• Don't just pull with your arms; they should only be used to hold the rope in place.