Crunch - Hands Overhead
Learn how to do crunch - hands overhead with a clear setup, controlled movement, and a technique you can repeat.
How to do crunch - hands overhead
- Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
- Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
- Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
- Slowly lower down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do crunch - hands overhead?
Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position. Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
What muscles does crunch - hands overhead work?
Crunch - Hands Overhead primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for crunch - hands overhead?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of crunch - hands overhead?
Related options include Cross-Body Crunch, Crunch - Legs On Exercise Ball, Decline Crunch. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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