Recrunch with grip tape

With this exercise, you specifically train your abdominal muscles: You work against the resistance in a controlled manner and actively roll in your upper body - ideal for a clean and focused core stimulus.

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Preparation

Attach the handle strap to your strenght station and choose the sled height so that the loops hang at approximately head height when you position yourself in front of it.

Starting Position

Grab the hanging handlebar with both hands and bring it towards your head. Keep your elbows close to your head, while your legs are slightly bent. Lean your buttocks stably against the pillar, so that your body is firmly anchored and you do not arch your back. Keep your torso upright, with your abdominal muscles slightly tensed.

Execution

Now slowly pull your elbows towards your bent knees while rolling your upper body forward. It is important that the movement is initiated from the abdominal muscles, not the arms - your arms remain fixed in their position, and only the torso actively rolls in. Make sure to perform the entire movement calmly, evenly, and without momentum.

Muscles Used

Core

Tip

Especially at the beginning, until one has mastered the movement sequence, the exercise should be performed very slowly.

Especially at the beginning, it is advisable to perform the crunch very slowly and with full concentration. This way, you will get a sense of the movement sequence and learn to build up the tension in the abdominal muscles deliberately. Try to consciously work from the core of your body and avoid using your arms or momentum.

What makes this exercise particularly effective?

The recrunch with a grip band is a targeted core exercise that is especially effective for the rectus abdominis. During the exercise, trunk movement is controlled and guided by the connection to the handlebar and the use of the EISENHORN sled. The upper body remains stable, and the movement is precisely targeted by pulling the elbows toward the knees.

What effect does the exercise achieve?

Targeted abdominal activation: Performing crunches in a hanging setup engages the abdominal muscles very efficiently.
Reduced strain on the back: The controlled movement keeps the spine stable, minimizing pressure on the lower back.
Progressive resistance: Adjustable resistance (4–112 kg) allows for individualized adaptation to your training level.
Core stability in focus: Maintaining a stable upper body during the exercise also strengthens the deep core and hip muscles.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The recrunch complements this concept perfectly:

Core focus as a foundation: Strong abdominal muscles are essential for stability in all movements, supporting the effectiveness of all basic exercises.
Training without additional equipment: This exercise integrates seamlessly with the EISENHORN system, enhancing variety in your training routine.
Progression possibilities: The EISENHORN power station allows for fine adjustment of resistance over time, making it ideal for long-term performance improvement.