ZULTA
NL Join the waitlist

Abs

Weighted Crunch

The Weighted Crunch is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 46%, lower abs 30% and obliques 20%.

Level: IntermediateEquipment: Other equipmentSingle-joint (isolation)

How to do it

  1. Lie on your back on a mat with knees bent and feet flat.
  2. Hold a weight plate or dumbbell against the upper chest with both hands.
  3. Press the lower back gently toward the floor.
  4. Curl the head, shoulders and upper back off the floor, bringing the ribs toward the hips.
  5. Pause, then lower slowly until the shoulders touch down.

Tips

  • Keep the weight pinned to the chest, holding it higher over the head makes it harder.
  • Add weight only when you can do clean reps with a pause at the top.

Common mistakes

  • Pushing the weight toward the knees to get up.
  • Lifting the lower back off the floor.
  • Dropping back down without control.

Muscles worked by the Weighted Crunch

  • Upper abs Primary46%
  • Lower abs Primary30%
  • Obliques Secondary20%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.

Weighted Crunch alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Weighted Crunch work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Weighted Crunch good for beginners?

The Weighted Crunch is rated intermediate. If you are new, learn the Suitcase Crunch first and build up from there.

What is a good alternative to the Weighted Crunch?

For example the Ab Crunch Machine, Cable Crunch and Crunch. They train mostly the same muscles, some with different equipment.

How do you make the Weighted Crunch harder?

Add weight or reps, or move on to the Decline Weighted Sit Up and V-Up.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist