You’ve most likely tested different variations of planks and crunches numerous times if you’re trying to firm up your core and give shape to your abs. One of these exercises could easily be the one to elevate your ab exercises to the next level and that would be the weighted cable crunch. The groundbreaking exercise employs the use of resistance to direct emphasis towards the rectus abdominis (commonly referred to as the six-pack muscles) while at the same time helping to define the core more powerfully than the standard crunches do.
I took it upon myself to conduct a daily experiment for a week and the weighted cable crunches were the chosen exercise. The results of it below here.
What Are Weighted Cable Crunches?
Weighted cable crunches require the use of a cable machine and a rope attachment to create resistance for your crunches. Due to the fact that the crunches use your body weight, gravity becomes the force dictate over which the movement takes place, while the tension stays continuous on the abs.
For perfect execution of this exercise:
- Sling the rope to the topmost pulley of the cable machine.
- Get down on your knees and hold the rope with both hands, placing them near your head.
- Perform the actual exercise by keeping your hips intact, powering up the gut, and making a crunch motion with your elbows pointing towards your knees.
- Take a break and when you’re sure, go back to the original position using a slow and controlled motion.
Although this exercise is very good for the abdominal muscles, it is necessary for the exercise to be done in a correct manner in order to avoid its effect on the back as well.
The Benefits of Weighted Cable Crunches
Stronger, More Defined Abs – The influx of resistance contributes to obtaining a more concentrated muscle tone, especially in the upper abdominal muscles.
Increased Core Stability – The core muscles activation has a side effect of balancing and posture firming.
Progressive Overload for Muscle Growth – Alas, why not to switch to some heavier weights over time – such an option exists with the machine, which is unachievable when dealing with the traditional way of exercising the abs.
More Efficient Workouts – This move is quite economical on time regarding the muscle activation, meaning that you can have the same or better outcomes with less time.
Journey of Practicing Weighted Cable Crunches Daily
1. My Abs Were Burning—Right Now
Starting from day one, I really felt that my upper abs were put to work. Apart from the exercises I regularly do for the core, this one hit my muscles in an incomparable way. The bottom of the core felt sore after a few repetitions only.
2. Initially, I Was Light with the Weight and Didn’t Push Hard
Since I didn’t want to get injured, I at first used a lighter weight and really concentrated on my slow and controlled movements. During the week, I increased my weight a little bit every time so that my muscles would still be challenged without my form getting sloppy.
3. I Could Not Escape My Back Pain
By the middle of the week, my attention was focused on the pain in the upper back. It was most probably a result of bad form, thereby reminding me how significant correct execution is. After changing the position of my body and making sure that the movement of my hips was absent, the discomfort was relieved.
4. There Was a Learning Curve for Performing the Movement
I found myself using my arms and shoulders unintentionally rather than my core, which wasted my energy. Getting used to the fact that the secret was to have the stomach areas worked was the nicest surprise in the workout.
5. My Abs Had More Shape
As the week was passing, apart from being firmer, the look of my abs was becoming more distinguished especially in the top part. Although having visible abs is a result of the low fat on the body, the results I got were very subtl
Is It a Good Idea for You to Do Weighted Cable Crunches Every Day?
Indeed, this activity is beneficial for the creation of core strength, but doing it as part of the routine every day is not suggested. Your abdominal muscles, just like any other part of the body, need some “off days” to rejuvenate and grow. In a word, instead of focussing on weighted cable crunches every day, which can become an example of an unbalanced approach, you’re vor this exercise 2-3 times a week into a well-rounded core workout is a wiser approach.
If you are unfamiliar with this exercise, please start with light resistance. Moreover, besides perfecting your technique, make sure that you are not making mistakes with your movements before you decide to go further. Besides, if you feel pain in your back, think of some alternative exercises to the core like planks or hanging leg raises.
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The cable crunches of any kind are already very good for your abs and including them with a weight will take it one step further. I was able to crank out 1 more rep of the same exercise with an added 16 pounds dumbbell and to regain my strength in my core at the same time. It was fair to say I would incorporate them into my routine further on but I wouldn’t use them each time I’m training!
Do you think you might be able to include cable crunches with weights in your workouts? The truth is, you should definitely have this exercise in your training plan if you have a strong core in mind.
