The high pulley crunch is a good exercise for build up the abdominal muscles and tone the stomach. It can be done standing on the high pulley with a pull-up bar or with the rope, it can also be done on your knees.
The movement is identical to the traditional crunch since it consists in rolling up the bust except that the movement is carried out with the vertical one. The pulley also makes it possible to add ballast gradually and brings a constant resistance which supports the feeling of burning. It is an exercise which must require a certain level of practice to be able to contract mainly the abdominal ones without using the arms nor the other muscles and not to draw on the neck.
How do I do THIS exercise?
The movement can be realized in different ways:
In standing position, take the bar of the high pulley pull with the hands in supination then bring the bar behind the nape of the neck and roll up your bust towards the front by strongly contracting the abdominal muscles and by drawing in the belly then unroll the bust while going up slightly to stretch the great right. The legs remain slightly bent during all the movement.
You can also realize the exercise with the high pulley with the rope, put you on your knees with the buttocks on the heels and seize the ends of the rope in each hand with a neutral catch then to roll up the bust towards the front just like for the preceding version by bringing closer the head towards the knees.
CAUTION: The exercise should be done by a contraction of the abdominal muscles by rolling the chest and not by pulling with the neck, the arms and the hip flexors. The movement should be slow and controlled in both directions.
Tips
- When you perform the high pulley crunch, breathe in as you curl your chest downward and inhale as you come up.
- Keep your knees slightly bent throughout the movement.
Variants
- This exercise can be performed from the front or the back on the pulley with a pull-up bar or a rope.
- The exercise can be done on your knees, with your buttocks resting on your heels, facing the pulley or from behind with the rope.
- You can work the obliques by rolling your torso to one side and then to the other with each repetition, bringing one elbow toward the opposite knee. Similarly, on your knees, you can perform rope crunches for the obliques by rotating on each repetition or do all your repetitions on the same side and then the same on the other side.
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