All Exercises
Overhead Crunch
Builds core and ab strength through a crunch pattern made more challenging by holding the weight overhead.
Last updated
Main Muscles
- Abs
- Obliques
Supporting Muscles
- Glutes
- Quadriceps
- Iliopsoas
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How to perform
- Lie on your back with knees bent, holding an AguaForce weight overhead with both arms extended
- Keep your arms extended as you crunch up, bringing the weight forward over your chest
- Curl your shoulders off the floor by contracting your abs, not by pulling with your arms
- Lower back down with control until your arms and shoulders return to the floor
Tips
- Keep your lower back pressed into the floor
- Exhale as you crunch up to fully engage your abs
Overhead Crunch FAQ
What muscles does the overhead crunch work?
The overhead crunch mainly works your abs and obliques, with your glutes, quadriceps and iliopsoas supporting the movement.
How much water should I put in the weight for the overhead crunch?
Fill one AguaForce weight to about 2–5 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the overhead crunch should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.