Advanced Core Traing: Rope Pull Down Crunch
This is a great advanced exercise that will give you ripped abs and a strong core.
The exercise is performed using the machine that can be found in most gyms.
STEP 1:
Get a mat and set the pulley up high.
STEP 2:
Crouch down on your knees about 4 ft away from the column.
STEP 3:
Adjust the weight to what you are comfortable with.
STEP 4:
Grab the rope and do a crunch.
STEP 5:
IMPORTANT – keep your hips still and curl your torso down.
STEP 6:
Try to pull your elbows to your knees.
STEP 7:
Keep your chin tucked in to take stress off your lower back.
STEP 8:
Hold for a sec, then release
This exercise is great because it keeps your abs in tension the entire time and you get a full range of motion.
Do 8-12 reps for 3 sets. You should be about to max out on the last few reps of the last set.
This exercise also helps to improve vertical jump.