You can probably power through tons of conventional crunches
in a single sitting. Amp up the move with simple equipment,
and each set will be a real accomplishment. by LAURA WILLIAMS
Reverse Banded Crunch
RUNCHES LACK account-
abilit y. Form may be top-
notch for the f irst few reps,
but it often falters as you
go. Plus, it’s the same move,
over and over. (Yawn.) This helps explain
why building a strong core can be diff icult.
The reverse banded crunch is different.
Adding resistance forces you to work for
every rep, and changing up the movement
pattern emphasizes different muscles.
“In traditional crunches, the top of the
abdominals leads, so the most tension is
created there,” says Brandon Mentore, a
Philadelphia-based strength and con-
ditioning coach. “The reverse crunch
approaches the muscles from the other
direction, so tension is greatest at the
bottom.”
To set up, attach a light resistance
band to a rig or pole at shin height. Sit
on the f loor facing the attachment point,
knees bent, the free end of the band across
thighs. Scooch back until the band is
taut, then lie back and grasp a heavy
kettlebell behind head to anchor the upper
body. Draw belly in, lift lower back off
the f loor, and roll hips and knees toward
shoulders, then reverse for one rep. Do
two to three sets of 15 to 20 reps. When
this gets easy, don’t get complacent. Grab
a heavier band. After all, you’re account-
able only to yourself. Q
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photograph by JUSTIN STEELE MEN’S JOURNAL SEPTEMBER 2019 087
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