How to do the Crunch - Hands Overhead

Steps

1. Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
2. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
3. Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
4. Slowly lower down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Tracking it in OneRep

Add the crunch - hands overhead to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.