Bottle Weighted Overhead Crunch Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Weighted
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Hip Flexors, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Overhead Crunch
- Begin by holding a weight above your head with both arms fully extended.
- Engage your core and slowly curl your torso upward while maintaining the weight overhead.
- Keep your lower back pressed into the floor, and avoid straining your neck.
- Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of controlled movement.
- Not fully engaging the core.
- Failing to breathe properly during the exercise.
Modifications
- Perform without weights for a lighter option.
- Reduce the range of motion if full crunch is challenging.
Tips
- Keep your core engaged throughout the movement.
- Avoid pulling on your neck; your hands should be supportive.
- Breathe out as you curl your torso up, and breathe in as you lower back down.
Bottle Weighted Overhead Crunch Alternatives
Tags
core
strength
abs
weighted
crunch
intermediate
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