Hammer Strength Plate-Loaded Abdominal Oblique Crunch

The Hammer Strength Plate-Loaded Abdominal Oblique Crunch is a strength machine that lets you train the abdominal wall and the obliques under real resistance, rather than with reps on a mat. The seat rotates with you, so you can run the crunch not only straight forwards but also to the left and to the right and put the obliques to work in a targeted way. Intended for the serious home gym, the personal training studio and the semi-professional space where core strength is built up as seriously as bench and leg work.

Abdominal Oblique Crunch at a glance

• Rotating seat: you rotate the torso during the crunch, so you train the rectus abdominis and the obliques on the same machine without switching exercise.
• Grips over the shoulders: your upper body is locked against the supports, so the force comes from your abdominals and not from your arms or your neck.
• Loaded with weight plates: you add resistance in plates rather than in reps, so you can build ab training up as progressively as the rest of your programme.
• Starting resistance of 11 kg plus 10 per cent of your body weight: unloaded the movement is already worthwhile, so you learn the execution first and only add weight after that.
• Three weight pegs: your plates sit on the machine rather than loose on the floor, so changing between sets goes smoothly.
• 11-gauge steel frame with powder coating: heavy gauge steel with an electrostatically applied layer, built for intensive use by several people.
• 162 kg unit weight and rubber feet: the machine stays exactly where you put it, even when you pull hard at the end of a heavy set.

Why a rotating seat makes a difference

Most ab machines only let you bend straight forwards. That reaches the rectus abdominis perfectly well, but the obliques largely stay out of the picture. Here the seat rotates with your torso, so you add rotation within the same movement. In practice that means a single exercise instead of three: you no longer have to alternate between crunches, side bends and separate rotation work to reach the whole abdominal wall.

Choosing and building resistance

The starting resistance sits at 11 kg plus roughly ten per cent of your own body weight, which means the first unloaded reps are already work. Per arm you load up to three 10 kg plates. That range is a deliberate choice for a muscle group that rarely trains with hundreds of kilos: you work in the area where abdominals actually get stronger, with an entry point low enough for a warm-up set. Because the steps are small, you can add a plate each week without the execution collapsing straight away.

Posture and execution

You sit upright with your upper body against the supports and the grips over your shoulders. That set-up determines where the movement comes from: you cannot pull with your arms or bend along with your neck, so the torso does the work. For anyone training at home or in a studio with changing users, that is the practical advantage of a guided machine over free core exercises. Everybody is in the right position straight away, even with nobody watching the technique.

Construction and placement

The frame is built from 11-gauge steel with an electrostatically applied powder coating, chosen for adhesion and wear resistance in daily use. Under the feet there are rubber caps that stop it sliding. At 162 kg unit weight this is not a machine you shift aside for a moment, so choose a permanent spot on a level, solid floor in advance. Keep space clear on both sides to slide plates on and off and to get in and out comfortably.

Worth knowing

Weight plates are not supplied, so allow for a separate purchase. On top of that this is a machine for a single movement: versatile it is not. If you only have room for one or two machines, a multi gym gives you more exercises per square metre. The Abdominal Oblique Crunch only becomes interesting once core work is a fixed and heavy part of your programme.

Frequently asked questions about the Abdominal Oblique Crunch

Which muscles do you train on this machine?

The whole abdominal wall and the obliques on both sides. Thanks to the rotating seat you can run the crunch straight forwards or with rotation to the left and to the right, so in one exercise you load both the rectus abdominis and the obliques. The shoulder grips hold your upper body in place, so the force comes from your core. For back and legs you will need additional equipment.

How much weight can I load?

Three 10 kg plates go on per arm. The starting resistance is 11 kg plus roughly ten per cent of your body weight, so even without plates you are working against resistance. For ab training that range is more than enough in practice, because this muscle group gives up execution quickly at higher loads. Plates are not included and you buy those separately.

Is this machine suitable for beginners?

Yes, a guided movement is often friendlier for beginners than free core exercises, because you do not have to stabilise the movement path yourself. You start without plates, learn the movement on the starting resistance and then add a plate at a time. The shoulder grips and the back support make sure your position is right, even with little experience behind you. That said, this is equipment from the professional segment, so the investment is substantial for someone just starting out.

How much space do I need?

Allow for a permanent spot with clear space on both sides, so you can change plates and walk around it. The machine weighs 162 kg, so moving it afterwards is no small job and you are best deciding on the spot in advance. The floor has to be level and able to take the load; the rubber feet stop the machine sliding. Ask for the exact dimensions if space is tight.

Why use a machine when you can do crunches on the floor?

The difference is in the progression. On the floor you increase the number of reps, on this machine you increase the weight, just as with any other strength exercise. That keeps you working in the same rep range while the load goes up. On top of that the rotation is guided here, which keeps the execution consistent across several sets and several users.

Can I move or store the machine?

No, at 162 kg that is not realistic. This is a machine for a permanent set-up in a space that is laid out for training on a permanent basis. So choose a final spot in advance with enough clear space around it. For rooms where equipment regularly has to be pushed aside, this is not the right choice.