How To Do Weighted Crunches

Weighted Crunches Exercise

Weighted Crunches is a great exercise to isolate and overload the rectus abdominis or upper abdominal muscles.

It also works the serratus, oblique muscles and the lower back.

The added resistance from the barbell plate will help create stronger abdominal muscles which are important to support the lower back.

You can use Weighted Crunches as your main exercise for your upper abdominals.

Weighted Crunches How To

  • Lie with your back on the floor, knees together and bent in a 90 degree angle.
  • Hold a barbell plate with both hands and position it above your upper chest.
  • Curl your upper body up by pulling your upper abdominals toward your ribcage and engaging the hip flexors.
  • When your upper back rises up from the floor, curl your upper body toward your knees as close as possible. Hold the position for a count of “one”.
  • Resist the weight on the way back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Weighted Crunches travels on a short pathway. They key to the exercise is to get your abs to contract hard enough to curl your upper body off the floor and toward the knee.

Do not hyperextend your back at the bottom position and use momentum to initiate the crunch.

Start out with a comfortable range of motion.

Variations: Weighted Decline Crunches, Cable Crunches

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Weighted Crunches