Weighted Crunch (Behind Head)

Coaching cues

• Lie on a flat bench with knees bent, feet flat, and lower back lightly pressed into the bench.
• Grip a small plate with both hands and place it behind your head at the base of the skull; keep elbows slightly in and avoid pulling on the neck.
• Brace your core and exhale as you curl your upper spine off the bench, bringing ribs toward pelvis; keep the chin gently tucked.
• Pause briefly when shoulder blades are just off the bench, maintaining tension in the abs.
• Inhale and lower your torso back down under control until shoulder blades touch, without relaxing the core.
• Keep movement small and segmental (about 15–30° of spinal flexion), and use a load you can control without pulling with the arms.