Exercise guide
Crunch - Hands Overhead
The Hands-Overhead Crunch is a bodyweight abdominal exercise performed with the arms extended beyond the head. The longer arm position increases the challenge compared with placing the hands near the chest. Only the shoulder blades need to lift from the floor.
Training context
Keeping the Hands-Overhead Crunch controlled
The arms should remain aligned with the head rather than swinging forward to create momentum. The movement comes from curling the upper torso while the pelvis and feet remain stable.
A small range is enough. Trying to sit completely upright changes the exercise into a sit-up and may encourage momentum.
Technique overview
Keep the arms beside the head
Lie with the knees bent, feet planted, and arms extended overhead. Curl the shoulders a few inches from the floor while keeping the arms in the same relationship to the head. Pause briefly, then lower slowly. Shorten the range if the lower back arches or the arms begin swinging forward.
Treat this as an overview and use a range, pace, and setup you can control.