How to Do Crunch (Hands Overhead)

Crunch (Hands Overhead) is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Crunch (Hands Overhead)

  1. 01Lie flat on the floor with knees bent at 90 degrees and feet anchored to the ground.
  2. 02Extend the arms straight back past the ears, interlacing the hands to create a long lever.
  3. 03Exhale and lift the shoulder blades off the floor by contracting the upper abdominals.
  4. 04Hold the peak contraction for one second while keeping the chin tucked toward the chest.
  5. 05Inhale and lower the upper back to the floor until the shoulder blades touch the ground.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Crunch (Hands Overhead)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the ribs from flaring by pressing the lower back into the floor throughout the entire upward phase.

Same coaching engine used inside the A90 app

05 / FAQ

Crunch (Hands Overhead) questions

What muscles does Crunch (Hands Overhead) work?

Crunch (Hands Overhead) is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Crunch (Hands Overhead) correctly?

Lie flat on the floor with knees bent at 90 degrees and feet anchored to the ground. Extend the arms straight back past the ears, interlacing the hands to create a long lever. Exhale and lift the shoulder blades off the floor by contracting the upper abdominals. Hold the peak contraction for one second while keeping the chin tucked toward the chest. Inhale and lower the upper back to the floor until the shoulder blades touch the ground.

What is the A90 coach tip for Crunch (Hands Overhead)?

Prevent the ribs from flaring by pressing the lower back into the floor throughout the entire upward phase.

Is Crunch (Hands Overhead) suitable for beginners?

Crunch (Hands Overhead) is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Crunch (Hands Overhead)?

No. Crunch (Hands Overhead) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes crunch (hands overhead) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime