How to Do Dumbbell Crunch Hold With Legs Off

Dumbbell Crunch Hold With Legs Off is a core exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Crunch Hold With Legs Off

  1. 01Lie on the back holding a single dumbbell with both hands directly above the chest.
  2. 02Lift the shoulder blades off the floor into a crunch while simultaneously hovering the straight legs six inches above the ground.
  3. 03Push the dumbbell toward the ceiling, keeping the arms straight and the chin tucked.
  4. 04Hold this isometric position, breathing in short shallow breaths to maintain intra-abdominal pressure.
  5. 05Lower the legs and torso to the floor slowly once the set duration is complete.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Crunch Hold With Legs Off

Primary Stabiliser Inactive

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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

Minimize the gap between the lower back and the floor by pressing the spine downward as the legs reach further out.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Crunch Hold With Legs Off questions

What muscles does Dumbbell Crunch Hold With Legs Off work?

Dumbbell Crunch Hold With Legs Off is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dumbbell Crunch Hold With Legs Off correctly?

Lie on the back holding a single dumbbell with both hands directly above the chest. Lift the shoulder blades off the floor into a crunch while simultaneously hovering the straight legs six inches above the ground. Push the dumbbell toward the ceiling, keeping the arms straight and the chin tucked. Hold this isometric position, breathing in short shallow breaths to maintain intra-abdominal pressure. Lower the legs and torso to the floor slowly once the set duration is complete.

What is the A90 coach tip for Dumbbell Crunch Hold With Legs Off?

Minimize the gap between the lower back and the floor by pressing the spine downward as the legs reach further out.

Is Dumbbell Crunch Hold With Legs Off suitable for beginners?

Dumbbell Crunch Hold With Legs Off is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Crunch Hold With Legs Off?

Dumbbell Crunch Hold With Legs Off uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell crunch hold with legs off into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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