Cable Crunches or KB Pullover Crunch
How-To Guide & Brutal Variations

You only need to pick ONE of these two ab finishers — not both.

Cable Crunches = constant tension, perfect if you have a cable stack.
KB Pullover Crunch = deep ab stretch, only needs one kettlebell or dumbbell.

Cable Crunches – Primary Instructions

1. Kneel facing cable stack, rope attachment behind neck.
2. Brace abs, crunch down — pull elbows to thighs.
3. Squeeze hard at bottom, slow 3-sec return.
4. Keep hips still — only upper back rounds.
5. 3 sets of 15–20 reps.

KB Pullover Crunch – Primary Instructions

1. Lie on bench, hold one KB by horns above chest.
2. Lower KB behind head while crunching up — deep stretch.
3. Pull KB back over chest using abs, squeeze hard.
4. Slow 3-sec eccentric on the way down.
5. 3 sets of 15–20 reps.

If too hard right now: Do regular bodyweight crunches with feet flat on floor — same squeeze, less load.

Spartan Mode: Add weight (plate on chest or heavier KB) + 5-second eccentric on every rep.

Pro Tip: No cable stack? This door anchor + band turns any door into a cable machine for perfect crunches.