Crunch to a Kettlebell Pull Over in the Safety Zone

Crunch to a Pull-Over in the Safety Zone

Crunches help to activate your core muscles & is an effective compound-muscle ab exercise. The crunch is safer than a set-up when done correctly, they target your upper abdominal, lower abdominal, oblique, and lower back muscles.

The Pull Over exercise is one of the best because it puts the long head of the triceps into a fully lengthened extension state & during the lowering phase into flexion with the elbows bent flat on the mat.

How to Perform in the Safety Zone

Lie down on a mat on our back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

Exhale and lift your upper body but, keep your back imprinted to mat, use a yoga block or pillow under your head if needed, keep your head and neck relaxed.

Inhale, lowing yourself one vertebra at a time under controlled tension returning to the starting position.

Next: Take either a kettlebell or a dumbbell in both hands from the top, let the shoulders go into 180 degrees of flexion, then drop the dumbbell straight down to fully lengthen the triceps.

The initiation into the concentric is done via elbow extension (which is the primary function of the triceps, of course) until completion.

Safety tips:

Use your core to raise your upper body. If the movement comes from your head or neck, you’ll increase the risk for injury.

Move in a slow, controlled manner. Rapid movements won’t engage the right muscles.

You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.

When doing the Triceps Pull Over be sure to keep your core engaged & back imprinted to the mat.  Breath out to the top of the move & breath in during the lowering phase. 

If you have even a tinge of pain at any time stop & evaluate yourself.

This exercise can be done using the principle of movement under tension for a minute, go to another exercise & repeat a couple more times.

Give these exercises a try & let me know how they work for you. Mastery Coach Kettlebell Lady of Iron Leanne  

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