Hang, then raise, not a swing
Hanging Leg Raise
Hang. Raise the legs. Lower. The bar is not a swing set. If you have to kip to get the toes up, you are not there yet.
Hunter: I would rather see a quiet knee raise than a wild toe-to-bar. Dead hangs first if the grip dies. Pride is not a set.
Cues
- Packed hang. Shoulders down. Ribs quiet.
- Raise the legs with the middle, not a hip heave.
- Knees bent is allowed. Straight legs are later.
- Lower without swinging. Pause dead at the bottom if you have to.
- If the body turns into a pendulum, stop. That is the set.
Setup
A bar you can hang from. 3 sets of 6-10. Knees first. Straight legs when knees look boring. Rest about a minute. Captain's chair is a cousin. Log hanging leg raise vs the chair so the history stays clean.
After the hang
If you cannot hang 20 seconds, hang first. Then raise. Engine should see hangs and raises as different names until the raise is honest.
Knees vs straight
Hanging knee raise is the regression. This page allows bent knees. Straight legs when you own the bottom. Toes-to-bar is a later standard. Own this first.
With a hollow
Hollow holds on the floor teach the shape. Then hang. You do not need a crunch machine plus this because abs were on a list.
Common misses
Swinging. Yanking with the hip flexors and a round back as a launch. Craning the neck. Also: mixing toes-to-bar kips into this number.
FAQ
How high?
Until the thighs are about parallel, or higher if you can stay quiet. Higher with a kip does not count.
Straps?
Allowed if grip dies first. Log the same. Hangs can still get their own work.
Log hanging leg raises in the free Vitality Engine. Only the reps that did not swing.