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Weighted Crunches

  • 07-06-2003 12:46pm
    #1
    BrianD3
    Registered Users, Registered Users 2 Posts: 8,452 ✭✭✭


    Does anyone here do weighted crunches or know anything about them?

    I've started doing them recently. Basically I do a standard crunch with a 28 kg dumbbell on my chest. I rest the weight on a cushion to reduce bruising and it seems to work ok.

    Before this, when doing normal crunches, I was having to do a huge number of reps before I felt any burn but with the weight on I'm getting burn after 20 reps and am pretty exhausted after 35 reps.

    Has anyone any comments or suggestions on this?

    BrianD3


Comments

  • #2
    Jak
    Registered Users, Registered Users 2 Posts: 1,643 ✭✭✭Jak


    Most gyms are ill equipped for weighted stomach movements.

    However it is possible to sit facing out on a lat pull down machine, lock the bar securely into your chest and perform seated weighted crunches.

    Youyr gym might have a rotary weighted machine for obliques, worth looking for.

    As for just weighted on the floor regular crunches ... well simply try and keep the weight as high on your chest/neck as possible, pick a visual point on the ceiling, keep your eyes fixed on it and bring just your shoulders off the ground. Try and focus on the contraction. Many people bring their whole back off the floor - there is no need for this, if you want to target lower abs do knee crunches etc.

    Try taking your abs workout very slow, and hold the contraction at the peak for 2 seconds, really focus on the area. A very slow controlled movement regardless of weight should get you burning up quicker.

    JAK.


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