Rope Crunch (Digital Resistance)
Also called Digital Resistance Rope Crunch, Crunch (Digital Resistance)
How to do it
Kneel in front of the high digital-resistance cable and hold the rope beside your head. Keep the hips fixed as you curl the ribs toward the pelvis by rounding the spine, pause with the abdominals shortened, then rise slowly against the programmed resistance to a full stretch.
Setup
Set the digital-resistance cable overhead, attach a rope, and kneel one to two feet from the unit. Hold the ends beside the head, keep the hips over the knees, lightly squeeze the glutes, and begin with the ribs lifted.
Where you should feel it
Across the abdominals during the curl and loaded return, with the glutes fixing the hips and the forearms securing the rope. The arms should not drive the movement.
When to use it
Use for programmable abdominal hypertrophy and eccentric control. Favor repeatable sets of 8-20 reps with the hips stationary.