Crunch - Hands Overhead
Crunch - Hands Overhead is a strength – flexion with a long arm lever exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques, Transversus abdominis
- Exercise type
- Strength – flexion with a long arm lever
Exercise technique
- Lie down
Lie on your back with knees bent and feet on the floor.
- Arms
Extend your arms overhead and cross your palms.
- Alignment
Keep your arms in line with your head, neck and shoulders.
- Crunch
Bring your ribs toward your pelvis and lift your shoulder blades from the floor.
- Pause
Pause briefly at the top without moving your arms forward.
- Lower
Slowly return your upper back to the mat.
- Breathing
Exhale as you curl up and inhale as you extend.
Key technique points
- Keep the overhead lever fixed.
- Plant your feet comfortably.
- Maintain controlled lower-back contact with the floor.
- Choose arm range according to shoulder comfort.
- Lift only your upper back.
- Move your neck together with your arms.
Common mistakes
Swinging the arms forward
Do not shorten the long arm lever during the ascent and change the variation.
Arching the lower back
Do not let the overhead arms cause your ribs to flare upward.
Sitting all the way up
Do not turn the crunch into a long-range sit-up.
Forcing the shoulder angle
Do not maintain an uncomfortable overhead position.
Pushing the neck forward
Do not lead with your chin before your torso.
Releasing the descent
Do not drop your upper back to the floor under the long lever.
Frequently asked questions
Crunch - Hands Overhead: why is “Swinging the arms forward” a mistake?
Do not shorten the long arm lever during the ascent and change the variation.
Crunch - Hands Overhead: why is “Arching the lower back” a mistake?
Do not let the overhead arms cause your ribs to flare upward.
Crunch - Hands Overhead: why is “Sitting all the way up” a mistake?
Do not turn the crunch into a long-range sit-up.
Crunch - Hands Overhead: why is “Forcing the shoulder angle” a mistake?
Do not maintain an uncomfortable overhead position.
Crunch - Hands Overhead: why is “Pushing the neck forward” a mistake?
Do not lead with your chin before your torso.
Crunch - Hands Overhead: why is “Releasing the descent” a mistake?
Do not drop your upper back to the floor under the long lever.
What should I focus on when doing Crunch - Hands Overhead?
Keep the overhead lever fixed. Plant your feet comfortably. Maintain controlled lower-back contact with the floor. Choose arm range according to shoulder comfort. Lift only your upper back. Move your neck together with your arms.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.