Weighted Plate Crunch (Hands Overhead)

The crunch with a plate held overhead in straight arms; the weight at the end of the long lever makes this the hardest arm position.

How to do it

Setup

On your back, knees bent, feet flat, a light plate gripped overhead in straight arms by the ears.

Steps

Curl up, lifting the plate with the head and shoulders.
Keep the arms beside the ears; never swing the plate forward.
Lower until the plate touches the floor behind you.

Common mistakes

Throwing the plate forward to get up: the arms stay by the ears; go lighter. Lower back arching as the plate goes back: press the waist down. Plate too heavy for the shoulders: the overhead lever multiplies it; start light.

Breathing

Exhale on the crunch, inhale lowering.