Weight behind Head Weighted Crunch
In SetGrip: Weighted Crunch (Weight behind Head)
Placing the plate behind your head instead of on your chest moves the load farther from the pivot, so a five-pound plate here rivals a much heavier one held at the sternum. Done on a flat bench, keep the elbows tucked and the plate parked at the base of the skull; if the arms start dragging it forward, the leverage advantage disappears.
How to do the Weight behind Head Weighted Crunch
- 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.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weight behind Head Weighted Crunch work?
The Weight behind Head Weighted Crunch primarily works the abs. It also involves the spine and delts, which assist the movement and stabilise the joints.
Is the Weight behind Head Weighted Crunch good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Weight behind Head Weighted Crunch with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Weight behind Head Weighted Crunch?
If you cannot do the Weight behind Head Weighted Crunch, try the Weighted Overhead Stability Ball Crunch, the Hip Lift Hanging Knee Raise or the Weighted Crunch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weight behind Head Weighted Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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