Abdominal Cable Crunch
The abdominal cable crunch is great for developing abdominal strength needed to transfer force efficiently from your lower body through your trunk to the club head, leading to longer drives.
Primary Muscles Used
Abdominal Cable Crunch Instructions
- Set up the cable machine:
Attach a rope handle to the high pulley of a cable machine. - Sit on a bench or stability ball positioned a few feet in front of the cable stack.
Your feet should be flat on the floor, shoulder-width apart. - Grab the rope handles and hold them at the sides of your head or just above your shoulders.
Keep your elbows bent and close to your body. - Engage your core before starting — draw your belly button toward your spine to stabilize your midsection.
- Lean slightly forward from your hips to take the tension out of the cable, keeping your back straight and chest lifted.
- Exhale and crunch forward, contracting your abdominal muscles to pull your rib cage toward your pelvis.
- Focus on bending through your abs, not your hips.
- Keep your lower body stationary.
- Hold the crunch position for about 1–2 seconds, squeezing your abs at the bottom of the movement.
- Inhale and slowly return to the starting position under control — don’t let the weights pull you back quickly.
- Repeat for 10–15 repetitions, maintaining steady form throughout.
- Complete 2–3 sets, resting 30–60 seconds between sets.
- To increase intensity, you can adjust the cable resistance or pause longer at the peak contraction
Tim's list of benefits for the Abdominal Cable Crunch
⛳ Benefits of the Seated Cable Abdominal Crunch for Golf
- Improves core strength and stability – Strengthens the rectus abdominis and deep core muscles that stabilize your spine during the swing, keeping your body controlled and balanced.
- Enhances rotational control – A stronger core allows you to control the rotation of your torso through the backswing and follow-through, improving swing accuracy and consistency.
- Boosts power transfer – Builds the abdominal strength needed to transfer force efficiently from your lower body through your trunk to the club head, leading to longer drives.
- Supports posture and spine alignment – Reinforces your ability to maintain posture throughout the swing, preventing early extension or loss of balance.
- Reduces risk of back injury – Strengthens the muscles that support your lumbar spine, protecting against strain caused by repetitive twisting and bending.
- Improves endurance for long rounds – A conditioned core helps maintain good form and power for 18 holes without fatigue or loss of control.
- Enhances coordination between upper and lower body – Promotes synchronized movement between your hips and torso, leading to smoother, more efficient swing mechanics.
- Builds abdominal control for tempo – Strengthening your abs improves your ability to control the speed and rhythm of your swing for consistent timing.
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