Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredOther
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    None
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Weighted Crunch Overview

The weighted crunch is a variation of the crunch and an exercise used to build the abdominal muscles.

Adding weight is a common form of progression used to make bodyweight exercises, such as the crunch, more challenging. Doing so allows for the lifter to progress, adapt, and build more muscle.

Weighted Crunch Instructions

  1. Lay supine in a relaxed position with your knees bent.
  2. Hold a weight plate directly over your chest and press it to extension.
  3. Raise your knees to 90 degrees, at which point they will be perpendicular to the floor.
  4. Exhale as you reach towards your toes with the weight plate.
  5. Once your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position.
  6. Complete for the assigned number of repetitions.

Weighted Crunch Tips

  1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second to improve mind muscle connection.
  2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
  3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.
9 Comments
wee
Posted on: Thu, 09/16/2021 - 01:49

Can I understand what does this means?

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

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Roger
Posted on: Thu, 09/23/2021 - 12:38

Perform one set with the weight you want to use. As soon as you finish the last rep, quickly reduce the weight you're using, and immediately continue performing reps until you reach the number you want or you can no longer continue with good form.

Alexander
Posted on: Sat, 03/27/2021 - 09:03

Can I use a dumbbell instead of a weight plate? Also how heavy should it be for beginners?

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Abigail
Posted on: Mon, 03/29/2021 - 09:34

Hey Alexander - yes you can. Weight should be one that you can move safely and with proper form for the given number of reps.

Alexander
Posted on: Mon, 03/29/2021 - 17:39

Okay, thank you.

Randolph
Posted on: Wed, 03/24/2021 - 12:00

My neck hurts when doing this. Am j doing anything wrong?

Jesse
Posted on: Mon, 01/25/2021 - 21:42

My Quads always hurt so bad when I do this exercise.

Phuc
Posted on: Sat, 04/07/2018 - 13:04

Crunches gives me abdominal cramps. Solutions?

george fourtwenty
Posted on: Wed, 03/03/2021 - 20:09

Push through it!

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