Setup & Positioning
- Attach a rope handle to a high pulley.
- Kneel a few feet away from the machine, facing it.
- Grip the rope with both hands and bring it to the sides of your head or in front of your forehead.
- Keep hips slightly back, core braced, and elbows close in.
Key point: “This is a crunch, not a hip hinge—movement comes from your abs curling the spine forward.”
Execution
- Contract your abs to pull your ribcage toward your pelvis, curling your spine forward.
- Keep hips and lower body stable—don’t sit back or rock.
- Slowly return to the starting position under control without letting the weight slam down.
Where You Should Feel It
- Rectus abdominis (primary)
- Obliques assisting slightly
Where You Shouldn’t Feel It
- Lower back strain from hinging instead of curling
- Hip flexor dominance from sitting too far back
- Neck strain from pulling on the rope
Breathing
"Exhale as you crunch down, inhale as you return to start."
Common Mistakes to Avoid
- Turning it into a hip hinge – Keep the movement in your spine, not your hips.
- Pulling with arms – Hands just hold the rope; abs do the work.
- Using momentum – Control both directions.
- Overarching the back at the top – Keep core lightly engaged throughout.
