Setup and loading
Rope on the high pulley.
How to do the rope crunch step by step
- Kneel facing the pulley with the rope held above your head.
- Flex your spine, bringing your ribs toward your legs.
- Pause at the bottom and return slowly.
Form cues
- Flex your spine
- Hips fixed
Common mistakes
- Pulling with your arms
Advertisement
Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Variations and similar exercises
Advertisement