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How NOT to Swing on Hanging Ab Exercises!

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Rating: 4.0; Vote: 1

Hanging ab exercises can be very challenging. Not necessarily in doing enough reps of them but rather doing enough quality reps of them. In order to do the hanging leg raise effectively, you-re going to first have to teach your body how to stop swinging. Far too many people allow momentum to carry them through the exercise and they mistake the act of completing a rep with the action of completing a meaningful rep. In this video, I-m going to show you a simple tip that you can employ on the very next set of hanging leg raises (or any other hanging ab exercise for that matter) that will help you to gain full control of your body and prevent unwanted swinging on every rep. The key to minimizing the momentum is to not let the body be at the mercy of momentum. How do we do that? We can do this by engaging the muscles that are at our disposal that are capable of stabilizing us when the only two points of contact we have are our hands on the bar. Some will try and squeeze the bar to gain support and stability however this will only cause the forearms to fatigue faster than your abs or lats if you are attempting to do a pullup or chinup. Instead, you want to look a bit further down the kinetic chain to your shoulder blades. If you can control the scapula and prevent unwanted motion there, then you are going to be able to impact the hands through their connection to the humerus. So here is what you want to do. Before you start your next repetition of a hanging ab raise or leg raise, first engage the lower traps by pulling the shoulder blades down. You should be sure to keep your arms straight the entire time. If you bend your elbows when pulling the shoulder blades down you are likely just using your biceps to do the work. This is not going to accomplish what we are trying to do. Instead, keep the arms straight and pull the arms down to engage the lower traps and set up the stability in the shoulder blades. If you don-t have the requisite strength in your shoulder blades to perform this exercise tweak when hanging that is ok. Instead, start by performing this in a captains chair with your back pressed into the back pad. The additional surface area that you are pushing through will give you a better chance at stabilizing your body to prevent swinging while doing the hanging ab exercises. Progress to moving out to the dip bars and make sure to depress the scapula when doing the leg raises from here. Obviously, you don-t have the support of your back here so this is going to be more difficult. Once you-ve mastered this, get up on the bar and do your hanging ab exercises with just the tweak the lower trap and scapular depression. You-ll stop the swinging and start noticing better results from these exercises in no time at all. For a complete program that tells you not just what exercises to do but how to do them to get more out of everything you do, head to and get the ATHLEAN-X Training System. Start training like an athlete and see how that can quickly translate into looking like an athlete
Date: 2022-04-22

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Comments and reviews: 10

Michael
Jeff, I've looked everywhere for an answer, but part of the problem may be that I'm blind and can't see people doing it with examples. Like in this video, or just when doing a dead hang: should the shoulder blades retract and touch each other when the arms are elevated? I know that they should be depressed, but should they be retracted as well? I think in another video you talked about not wanting to hang out on your shoulder capsule during dead hangs. Does this just mean depressing the shoulder blades, or retracting them in the dead hang as well? I have similar ambiguities with shoulder pressing. So, is a scap pull-up/shrug just from elevated to depressed, but with protraction the entire time? Thank you so much for any feedback.
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Roger
I have some lower back pain (probably from tight hamstrings - I have started stretching every day to fix it. this exercise makes my lower back hurt and I find that it hinders my ability to train my abs in legraises (my strength level is around 17 reps with straight legs. I see Jeff have a bit of bend to the knee here. doesn't this make the exercise easier? maybe I should start incorporating weights in some way instead of trying to do it with straight legs? edit: I am also looking into buying -abdominal slings-. what do you guys think?
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Jordan
I know this from 4 years ago but I really am curious. - 3: 55 or so I noticed while your hanging your shoulders don-t look even. Like your left arm is kept further away from your neck/body and you are closer to your right shoulder. I have this same problem and wondered if your right shoulder could just be shorter than the left or is it a comfort thing like from an injury because I too hurt my right shoulder. Thank you so much in advance if you ever see this.
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Marianna
Hi, thanks for posting this. I am a beginner with this exercise and I am trying to perform it with my legs as straight as I can but I find it very difficult. However it seems that you do this execise with your knees slighly bent: is there any difference between performing it with knees slightly bent and completely straight legs? Any adivise on how to get stronger shoulders for hanging without straining them? Thanks a lot!
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Jo-o
That time you posted the video with those 5 different ab exercises (in 5 minutes if I'm right. the third one was kind of lateral hanging ab. I felt a great impact at the beginning. After a couple of times, I started not to fill any change at all. I now understand why. I started to swing and I even used the swing as a momentum. That's why I wasn't filling nothing at my core although it was always hard to do it.
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ToastyShrimp
my lower abs are extremely weak. When I try to do a leg raise like this, I get a slightly sharp pain shooting through my right leg that stops me from pulling my legs closer to the bar.
I'm 22, and have no known injuries, so I assume this is somehow a form issue, but I have no idea how I'm doing it wrong. Does this sound familiar to anyone?
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mynameisntDaniell
How come your legs are bent doing leg raises? Is it a flexibility issue, knee issue, possibly just kind of an unconscious action? Just wondering, love your content! Keep that science in!
Anyone can answer if they know why because I'd like to get my legs straight on leg raises too!
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Abilio
I noticed that Jeff wasn't breathing out at the peak of contraction of the abs. Now I'm confused about wether can I hold my breath doing abs exercises or not. Jeff himself said that you should breath out at the top of all abs exercises to prevent bloated abs and to get a better contration.
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Andrew
Took me a while to get to where I could do the hanging raises without swinging. Now the exercise is becoming too easy. Should I add ankle weights? Or is there something else. Only reason I ask is I haven-t seen anyone else doing it with weights. Wondering if there-s a reason for that.
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Terrenc
My girlfriend really perves over this bloke She says his is a perfect physique honed through a zillion workouts I ll be honest i m wanting in comparison My abs have always been invisible but i m exhausted just looking at his vids Never mind doing them
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