Band Upper Crunch

Cómo hacer el Band Upper Crunch

1. 1Anchor the band overhead behind you, then lie on your back with your knees bent and feet flat on the floor.
2. 2Hold one end of the band in each hand and bring your hands to the sides of your head or across your chest, taking up the slack so there is tension on the band.
3. 3Brace your core and press your lower back gently into the floor to set a neutral starting position.
4. 4Curl your shoulders and upper back off the floor by contracting your abs, pulling against the band's resistance.
5. 5Crunch up until your shoulder blades clear the floor, keeping your chin a fist's width from your chest.
6. 6Pause briefly at the top and squeeze your abs hard against the band tension.
7. 7Lower your upper back under control back to the floor, resisting the band as it pulls you down.
8. 8Complete your reps, then release the band tension and unhook the anchor.

Consejos de técnica

• Drive the movement with your abs, not by yanking on the band with your arms or pulling your head forward.
• Exhale as you crunch up and inhale as you lower to keep your core braced throughout the rep.
• Keep your lower back in contact with the floor so the work stays on the upper abs rather than your hip flexors.
• Choose a band tension that lets you control both the lift and the lowering phase for the full set.

Errores comunes

• Pulling your head and neck forward with your hands, which strains the neck and shifts effort off the abs.
• Using band momentum to snap up and drop down, which removes tension from the rectus abdominis.
• Lifting your whole back off the floor instead of just the shoulder blades, turning the crunch into a sit-up that recruits the hip flexors.
• Letting the band recoil pull you down fast, wasting the eccentric portion of the rep.

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