If you try to sit up first, the movement will turn into more of a sit-up followed by a chest pass – not the intention of the movement. The throw should initiate the sit-up, not the other way around. The biggest mistake I see with athletes trying to learn Sit-up and Throws involves the timing of the movement. Find a distance so that you do not need to move between reps. If using a wall, the distance away will be dependent upon the amount of bounce the ball gets off the wall. *The distance away from your partner should be far enough that the ball will hit the ground before reaching your partner so they do not have to catch the ball out of the air. Allow your partner to throw the ball back (or retrieve the ball coming back from the wall) and repeat.The follow-through of the throw should bring you to a full situp position.Brace the core, engage the lats, aggressively begin to raise off the ground and throw the ball as hard as possible for distance.Lay on your back holding the medicine ball overhead on the ground.Find a partner (or wall) and sit down an appropriate distance away*.Partner or a sturdy wall to throw the ball against.Simply loop a resistance band around the top of the squat rack and do the exact same movement with the band. Pro Tip: If you don’t have a cable machine, you can do the exact same exercise with a resistance band. The time under tension over the course of the set will accumulate and you’ll really notice the burn towards the tail end of the set. Instead, keep tension on the core throughout the movement and focus on the contraction of each rep. You don’t need to go super heavy with Cable Crunches. ![]() I would suggest trying both and seeing which you like better. *The two most popular attachment to use for Cable Crunches is the rope and the long straight bar. Slowly return back to the starting position and repeat. ![]() Then, crunch down, taking your shoulders down towards your thighs.Start with the torso completely upright.Grab the attachment*, pull it to the back of the shoulders (similar to a back squat) and sit down on your knees.Set up a cable machine at a height where the attachment can reach close to the floor.Abdominal Core Muscles (Rectus Abdominus, Obliques Externus Abdominus, Pyramidalis).Photo Credit: Skydive Erick / Equipment Needed ![]() My goal with this list was to give you a bunch of ideas so you could pick and choose which exercises you like the best to serve as a replacement for Ab Machine Crunches. Some still require equipment – medicine balls, weight plates, stability ball – but many exercises don’t require any equipment at all. These Cable Crunch alternatives have a lot of variety within them.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |