Exercise guide
Weighted Crunches
Weighted Crunches add external resistance to a short abdominal curl. The abdominals lift the shoulders and upper back while the lower back remains supported by the floor.
Training context
Benefits of Weighted Crunches
Holding the weight at the chest is easier to control than extending it overhead and provides a straightforward way to increase resistance. The movement remains a crunch rather than becoming a full sit-up.
Keep the foot and leg position consistent and use a load that does not pull the head or shoulders forward. Record the load placement as well as the weight used.
Technique overview
Lift the shoulders through a short controlled range
Lie face up with the knees bent and hold the medicine ball or weight securely against the chest. Curl the shoulders and upper back from the floor while keeping the lower back supported. Pause briefly, then lower slowly until the shoulders settle. Avoid using the arms to throw the weight forward or turning the movement into a full sit-up.
Treat this as an overview and use a range, pace, and setup you can control.