Medicine Ball Crunches
Lying crunch holding a medicine ball at chest or overhead — loaded spinal flexion.
Level: Beginner
Primary: Abs
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Boxing MMA
Target muscles
The rectus abdominis drives spinal flexion. The deep core stabilizes. The shoulders hold the medicine ball. As a loaded crunch variant, this scales linearly with ball weight.
How to perform
Setup
Lie on your back with knees bent and feet flat. Hold a medicine ball against the chest or extended overhead.
Execution
Curl the upper torso off the ground toward the knees. Slowly lower back down. Focus on contracting the abdominals; don't pull with the arms or use momentum.
Common mistakes
- Pulling on the neck.
- Going too heavy.
- Using momentum.
- Cutting the range.
- Holding the breath.
Progressions and regressions
Regress to bodyweight crunches. To progress, increase ball weight, hold overhead for greater lever, or move to cable crunches.
Programming notes
Loaded ab work. 3-4 sets of 12-15 reps, twice a week.
