Suspension Crunch
The Suspension Crunch is an advanced core exercise that uses suspension straps, such as TRX, to elevate the challenge of a traditional crunch. By engaging the core, and upper body, and stabilizing muscles, this exercise not only strengthens the abdominal muscles but also improves overall balance and stability. The instability created by the suspension straps forces deeper muscle activation and control, making it a highly effective movement for building a strong core.
This is performed with your feet suspended in the straps and hands on the floor, in a plank or push-up position. The movement involves pulling your knees toward your chest and engaging your core muscles to drive the motion. The suspension element adds instability, forcing the body to work harder to maintain balance throughout the exercise.
This exercise is excellent for strengthening the core, especially the rectus abdominis and obliques, while also engaging the shoulders, arms, and stabilizers in the hips and lower back.
Targeted Muscle Groups
Primary Muscles:
- Rectus Abdominis (Abs): The primary muscle responsible for flexing the spine and bringing the knees toward the chest during the crunch.
- Obliques: These muscles assist in stabilizing the torso and help in lateral movements, as well as in rotation when variations are added.
Secondary Muscles:
- Hip Flexors: Engage to help lift the legs and pull the knees toward the chest.
- Shoulders (Deltoids): The shoulders help maintain stability as you hold yourself in the plank position.
- Triceps: The arms play a secondary role by supporting your body weight during the exercise.
- Lower Back (Erector Spinae): Acts as a stabilizer to maintain proper body alignment during the movement.
Equipment Needed
- Suspension Straps (TRX or similar): The key piece of equipment needed, the straps should be anchored to a stable point, like a door frame, pull-up bar, or other solid structures.
- Anchor Point: Securely attach the suspension straps to a fixed anchor point, ensuring stability during the exercise.
How to Do the Suspension Crunch: Step-by-Step Guide
1. Set-Up:
- Adjust the suspension straps so they hang a few inches above the ground.
- Place your feet into the foot cradles, ensuring they are securely positioned.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
2. Start in Plank Position:
- Begin in a high plank position, with your hands directly under your shoulders, arms straight, and body in a straight line from head to heels.
- Your feet should be suspended in the straps behind you.
3. Engage Your Core:
- Keep your core tight and your body in a straight line, maintaining a neutral spine. Avoid letting your hips sag.
4. Bring Knees Toward Chest:
- Exhale as you bend your knees and bring them toward your chest, engaging your abs throughout the movement.
- Keep your hips lifted and your back straight. Avoid rounding your lower back as you pull your knees in.
5. Return to Plank Position:
- Inhale as you slowly extend your legs back to the starting plank position, maintaining control throughout.
- Ensure your body remains aligned and avoid dropping your hips.
6. Repeat:
- Continue for the desired number of repetitions, keeping the motion slow and controlled to maximize core engagement.
Recommended Reps and Sets
- Beginners: 2-3 sets of 8-10 reps, with 60 seconds rest between sets.
- Intermediate: 3-4 sets of 10-12 reps, with 45 seconds rest between sets.
- Advanced: 4-5 sets of 12-15 reps, with 30-45 seconds rest between sets.
Pro Tips for Success
- Focus on Core Engagement: The key to getting the most out of this exercise is actively engaging your core throughout the movement. Don’t let your lower back do the work.
- Move Slowly and with Control: Rushing through the exercise will reduce its effectiveness. Focus on slow, deliberate movements to maximize muscle activation.
- Keep Hips Elevated: Avoid letting your hips sag as you bring your knees toward your chest. Keeping your hips in line with your body ensures proper form and prevents injury.
- Adjust Difficulty: If the exercise is too challenging, you can shorten the range of motion or take a break between reps. To increase difficulty, try adding a twist to the movement by rotating your knees toward one side.
- Breathe Properly: Exhale as you bring your knees toward your chest and inhale as you return to the plank position.
Common Mistakes to Avoid
- Sagging Hips: Allowing your hips to sag can put unnecessary strain on your lower back and reduce the effectiveness of the exercise. Always keep your body in a straight line.
- Rushing the Movement: Performing the crunch too quickly reduces the time your muscles spend under tension. Slow down and focus on controlled movements.
- Poor Foot Placement: Ensure your feet are securely placed in the suspension straps. Poor placement can cause instability and affect your performance.
- Not Engaging the Core: The Suspension Crunch is all about core engagement. If you don’t actively contract your abs, you’ll reduce the effectiveness of the exercise.
- Overarching the Lower Back: Avoid allowing your lower back to arch as you return to the plank position. Keep a neutral spine to avoid strain.
The Suspension Crunch is an excellent exercise for building core strength and stability while incorporating other muscle groups like the shoulders, arms, and lower back. By leveraging the instability of suspension straps, this advanced exercise challenges your core more than traditional crunches. It can be adapted for all fitness levels by adjusting reps, and sets, or adding rotational variations for more intensity.
Incorporating Suspension Crunches into your workout routine will lead to improved core strength, balance, and control. Focus on maintaining proper form, avoid common mistakes, and gradually increase the difficulty as your strength improves.
