Standing Rope Crunch

Bewegungsablauf

1. 01 · setup

   Attach a rope to a high pulley and select an appropriate weight.

2. 02 · start

   Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.

3. 03 · crunch

   Perform the movement by flexing the spine, crunching the weight down as far as you can.

4. 04 · hold, return

   Hold the peak contraction for a moment before returning to the starting position.