You are here: Home / Uncategorized / A New “Cable Crunch” Exercise Variation
A New “Cable Crunch” Exercise Variation

A New “Cable Crunch” Exercise Variation

Here is what you should know…

  1. This exercise isn’t easy and your abs will be screaming just looking at it.
  2. This exercise requires you to maintain a neutral spine position while fighting through some nasty forces trying to break you out of it.
  3. You must master other less challenging anti-extension core exercises with good technique before attempting or performing this. I teach you all about this later on in this post.

What is this exercise?

This exercise isn’t a fallout, nor is it an ab rollout. However, it is performed like them with a rope cable crunch set up. If you don’t know what I am talking about you will soon.

It asks us to pull weight down to the floor, then control the rise back up while maintaining a neutral spine posture. On the contrary, fallouts and rollouts require us to eccentrically control or lower our own body weight down, and then pull ourselves back up.

Rivelli Riseout

There is a short clip of this exercise being performed at the end of this post.

The Set Up

  1. Grab a pad for your knees.
  2. Head over to a cable machine and place the pad far enough away from it so you can lay down face first, without your head crashing into it.
  3. Add a rope attachment and set it to the highest level the cables can reach.

Three Vital Cues

  1. Just like any rollout, push up, or fall out variation, you will lead and attack the floor with your entire body.
  2. Your butt should be squeezed like your pinching a penny or cracking a walnut between your cheeks.
  3. Your ribs should be down, with your stomach tight like I’m about to hit you in your abdominals.

Some Common Mistakes

  • Flexing like a cable crunch instead of leading with the body.
  • Letting too much extension occur throughout the low back or lumbar spine.
  • Not using a pad on your knees.

Three mistakes

How much weight should you use?

There is a sweet spot you must find that is very individualized, in order to execute this exercise properly. This exercise requires you to use to a decent amount of weight, otherwise it literally can’t be performed.

  • If you don’t load the cable machine up with enough weight, you will not be able to get back up.
  • If you add too much weight you can’t get your body to the floor while maintaining that rigid plank posture.

Is there anything else I should know?

  • It’s kind of a pain to find the right resistance at first, but it’s worth it when you find your magic number.
  • Once you find the sweet spot and you are able to add more weight, this exercise actually becomes easier on the way up as you receive more assistance getting up off the floor.
  • Not being strong enough is a large factor on whether or not you can execute this properly. A progression to help you build enough strength for this exercise in a moment.

Don’t be silly, gain experience and learn solid position and technique with other anti-extension core exercises like front planks and ab rollout variations before attempting it.

When I say anti-extension core exercises, this simply means exercises where you will be engaging your “six pack” by preventing your lower back from arching. Exercises like front planks, push-ups, rollouts, and suspension fallouts etc. belong in this category. In other words you are using your rectus abdominus to prevent excessive lumbar extension.

Here is just one of many progressions I took from my Instagram page, to train your core using anti-extension based exercises so you can progress to the this “cable crunch” variation.

Front Plank Progression

The pictures above represent a logical sequence of planks with the difficulty ranging from least challenging (1) with the hands elevated on the bench, to most challenging (5) elbows on the floor with a weight on your back. These are even more challenging if you add more weight on your back, or movement of the limbs while maintaining the proper core and spinal position.

This exercise is not recommended for people who do not have enough strength to add least do an ab dolly rollout from the knees with proper technique. (picture below)


During any anti-extension core exercise make certain you check your form.

The pictures below do NOT show ideal front plank positioning.

To correct this, just place and make sure a dowel rod is in contact with the back of your head, in between your shoulder blades, and on your tailbone like the pictures show below.

Dowel Rod

Here are some important cues are to make sure you are getting the most out of these anti-extension exercises like front planks and push ups before you attempt it.

  1. Squeeze the glutes and quadriceps.
  2. Keep the ribs down and the stomach tight.
  3. Don’t let the shoulders shrug to your ears.


P.S. As promised, here is that video if you want to see the variation in action...

About Justin Rivelli

Justin Rivelli has been training clients online and in-person at his private gym in Berkshire County, Massachusetts for over 15 years. He specializes in helping 35 to 65 year old adults improve their body composition with well-rounded fitness plans that suit their needs, wants, and lifestyle. You can find out more about him at


  1. скільки триватиме війна в україні 2022 в той день коли закінчиться війна скільки буде тривати війна в україні

  2. Дивитись фільм Бетмен Дивитись фільм Бетмен Фільм Бетмен дивитись онлайн

  3. Why is it I always really feel like you do?

  4. I have read so many posts regarding the blogger lovers except this piece of writing is actually a good piece of writing, keep it up.

  5. Hi to all, how is all, I think every one is getting more from this web
    page, and your views are nice for new users.

  6. It’s the best time to make a few plans for the longer term and it’s time to
    be happy. I have read this publish and if I may just I desire to counsel
    you few attention-grabbing issues or suggestions.
    Maybe you can write next articles referring to this article.

    I want to read even more things about it!

  7. Thank you for the good writeup. It in fact was a amusement account it.
    Look advanced to far added agreeable from you!
    However, how could we communicate?

  8. Hello there! I just wish to give you a big thumbs up for the
    excellent information you have right here on this post.
    I am coming back to your website for more soon.

  9. Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your blog?
    My website is in the exact same area of interest as
    yours and my users would truly benefit from a lot of the information you provide here.
    Please let me know if this ok with you. Many thanks!

  10. Valuable information. Fortunate me I discovered your
    web site unintentionally, and I’m stunned why this accident did not
    took place earlier! I bookmarked it.

  11. You really make it seem so easy with your presentation but
    I find this matter to be really something which I think I would never understand.
    It seems too complex and extremely broad for me. I’m looking forward for your
    next post, I’ll try to get the hang of it!

  12. This is the perfect site for anyone who would like to understand this topic.
    You understand so much its almost tough to argue with you (not that I really will need to…HaHa).
    You definitely put a new spin on a topic which has been written about for decades.
    Great stuff, just wonderful!

  13. hi!,I like your writing very so much! proportion we keep up a
    correspondence more approximately your article on AOL? I need an expert in this space to unravel my
    problem. Maybe that is you! Looking forward to look you.

  14. That is very attention-grabbing, You are an overly professional blogger.

    I’ve joined your feed and look forward to
    seeking more of your excellent post. Additionally, I’ve
    shared your web site in my social networks

  15. Excellent goods from you, man. I have understand your stuff prior
    to and you’re just extremely great. I actually like what you’ve got here,
    certainly like what you’re saying and the
    way in which you are saying it. You are making it enjoyable and you
    continue to care for to keep it sensible. I can’t wait to read much more from you.
    That is really a wonderful site.

  16. Awesome blog! Do you have any helpful hints for aspiring writers?
    I’m hoping to start my own blog soon but I’m a little lost on everything.
    Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m totally confused ..
    Any suggestions? Bless you!

  17. hello!,I love your writing so a lot! percentage we keep up a correspondence extra approximately your post on AOL?

    I require a specialist on this area to resolve my
    problem. Maybe that’s you! Taking a look forward to look you.

  18. you are truly a excellent webmaster. The website loading
    pace is amazing. It sort of feels that you’re doing any unique trick.
    Also, The contents are masterwork. you’ve done a wonderful activity on this topic!

  19. naturally like your web-site but you need to check
    the spelling on several of your posts. Several of them are rife with spelling
    issues and I to find it very bothersome to tell the reality however I’ll
    surely come again again.

  20. Good post. I learn something totally new and challenging on sites I stumbleupon every day.

    It will always be helpful to read through articles from other writers and use something
    from their web sites.

  21. Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s challenging to get that “perfect balance” between superb usability and visual appearance. I must say that you’ve done a great job with this. In addition, the blog loads extremely quick for me on Opera. Outstanding Blog!|

  22. My programmer is trying to persuade me to move to .net from PHP.

    I have always disliked the idea because of the costs.
    But he’s tryiong none the less. I’ve been using WordPress on numerous websites for about
    a year and am nervous about switching to another platform.
    I have heard fantastic things about
    Is there a way I can import all my wordpress posts into it?

    Any kind of help would be really appreciated!

  23. I do not even know how I ended up here, but I thought this post
    was good. I don’t know who you are but definitely you’re going to a famous blogger if you aren’t already 😉

  24. Hi there, yes this paragraph is truly fastidious
    and I have learned lot of things from it about blogging.


  25. I am sure this piece of writing has touched all the internet
    people, its really really fastidious article on building up
    new website.

  26. Yes! Finally someone writes about health supplement.

  27. My family all the time say that I am wasting my time here at web, however I
    know I am getting familiarity all the time by reading thes nice articles or reviews.

  28. Hello, i think that i saw you visited my weblog thus i came to “return the favor”.I am trying
    to find things to enhance my web site!I suppose its ok to use
    a few of your ideas!!

  29. An outstanding share! I’ve just forwarded this onto a
    colleague who was conducting a little homework on this.
    And he in fact bought me breakfast due to the fact that I stumbled upon it for him…

    lol. So let me reword this…. Thanks for the meal!!
    But yeah, thanx for spending time to discuss this subject here on your

  30. My brother suggested I would possibly like this web site.
    He was entirely right. This put up truly made my day. You can not believe just how so much
    time I had spent for this information! Thanks!

  31. Hey there would you mind letting me know which hosting company you’re using?
    I’ve loaded your blog in 3 completely different browsers and I must say this blog loads a lot quicker then most.
    Can you suggest a good internet hosting provider at a honest price?
    Cheers, I appreciate it!

  32. Woah! I’m really loving the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s challenging to get that “perfect balance” between usability and appearance.
    I must say you’ve done a excellent job with this.
    Also, the blog loads extremely quick for me on Firefox. Exceptional Blog!

  33. Awesome things here. I am very satisfied to peer your article.
    Thank you a lot and I am looking forward to touch you.
    Will you please drop me a mail?

  34. Nice post. I learn something totally new and challenging
    on websites I stumbleupon every day. It will always be exciting to read through content from other writers and practice something from other sites.

  35. I’ll right away seize your rss as I can’t find your e-mail subscription hyperlink or newsletter
    service. Do you’ve any? Kindly let me know so that I may just subscribe.

  36. magnificent issues altogether, you just gained a new reader.
    What would you recommend in regards to your put up that you just
    made a few days in the past? Any sure?

  37. I do not know whether it’s just me or if perhaps everyone else encountering problems with your site.
    It appears as if some of the written text within your posts are
    running off the screen. Can someone else please comment and let me
    know if this is happening to them too? This could be a problem with my browser because I’ve had
    this happen previously. Cheers

  38. My family all the time say that I am wasting my time here at net, but I know I am getting know-how
    all the time by reading thes good content.

  39. Hi! I just wanted to ask if you ever have any problems with hackers?
    My last blog (wordpress) was hacked and I ended up losing a few months of hard work
    due to no back up. Do you have any methods to protect against hackers?

  40. Fantastic beat ! I wish to apprentice while you amend your website, how can i subscribe for a blog site?
    The account helped me a appropriate deal. I had been a little bit familiar
    of this your broadcast provided brilliant transparent idea

  41. It’s wonderful that you are getting thoughts from this post as well
    as from our argument made here.

  42. I do not know whether it’s just me or if perhaps everyone else experiencing issues with your blog.
    It appears as if some of the text on your posts are running off
    the screen. Can somebody else please comment and let me know
    if this is happening to them as well? This might be a issue with my browser because I’ve
    had this happen previously. Kudos

  43. Your mode of describing the whole thing in this article is really fastidious,
    all be able to effortlessly know it, Thanks a lot.

  44. No matter if some one searches for his necessary thing, so he/she needs to be available that in detail, so that thing is
    maintained over here.

Leave a Reply

Your email address will not be published. Required fields are marked *


Scroll To Top