Weighted Crunch

CoreDB

The standard crunch performed holding a light dumbbell or plate at the chest, adding resistance to progressively overload the rectus abdominis beyond bodyweight.

Demo: General S&C demo

Sets

3

Reps

12-15

Rest

45s

Contraindications

Same as standard crunch — regress if flexion-based low back pain occurs.

Setup

Lie on your back, knees bent, feet flat, holding a light dumbbell against the chest with both hands.

Execution

  1. 1Exhale and curl the shoulders and upper back off the floor
  2. 2Keep the weight controlled and close to the chest throughout
  3. 3Curl only a short range, avoiding a full sit-up motion
  4. 4Pause briefly at the top
  5. 5Lower with control back to the start

Key cues

  • Weight stays glued to the chest
  • Curl, don't yank
  • Exhale hard at the top
  • Low back stays down the whole time

Common faults

  • Using too much weight, causing the neck or arms to compensate
  • Weight drifting away from the chest
  • Turning it into a full sit-up with hip flexor involvement
  • Rushing the tempo

Tweaks

  • Increase weight progressively as strength improves
  • Add a pause at the top
  • Combine with a slow 3-second eccentric lowering

Regressions

Crunch (Standard)

Progressions

Decline Crunch

Muscles

Primary: Rectus Abdominis

Secondary: Obliques

Notes

FLEXION.

Sources

Attribution: Classic S&C canon, loaded progression