Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |
Instructions
Preparation
Kneel below high pulley. Grasp cable rope attachment with both hands. Place wrists against head. Position hips back and flex hips, allowing resistance on cable pulley to lift torso upward so spine is hyperextended.
Execution
With hips stationary, flex waist so elbows travel toward middle of thighs. Return and repeat.
Comments
Note movement occurs in waist, not hips. See Spot Reduction Myth. Hyperextension of spine at top of motion is achieved by anterior rotation of pelvis with flexed hips.
Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. If two soft stirrups are used instead of rope attachment, grasp stirrups at side of head. Also see alternative technique. Movement can also be performed standing up, see Cable Standing Overhead Crunch.
