Negative Crunch
The crunch done for its lowering: curl up at a normal pace, pause, then take far longer to roll the shoulders back down.
How to do it
Setup
Lying on the back, knees bent and feet planted, fingertips at the back of the head.
Steps
- Curl the shoulders up and pause at the top.
- Lower them about twice as slowly as you rose, braking with the abs.
- Touch the head down, then curl up again.
Common mistakes
Dropping the last part of the way: the slow lowering runs all the way to the floor. Speeding up as the set gets hard: shorten the set, not the lowering. Pulling the head up with the hands: the chest leads.
Breathing
Exhale on the crunch, inhale lowering.
