Arm Slingers Hanging Straight Legs
Master your core with Arm Slingers Hanging Straight Legs. This advanced exercise targets the iliopsoas and rectus abdominis, building serious abdominal
Description
A challenging core exercise where you hang from a bar and raise your straight legs in a controlled manner.
How to Do Arm Slingers Hanging Straight Legs
- 1Setup
Grip a pull-up bar with an overhand, shoulder-width grip, letting your body hang fully extended with straight arms and legs. Ensure your shoulders are engaged, not shrugging towards your ears.
- 2Setup
Keep your legs straight and together, with a neutral spine and engaged core to prevent excessive swinging. Look straight ahead or slightly up.
- 3
Exhale as you slowly raise your straight legs directly in front of you until they are parallel to the floor, or as high as possible without bending your knees. Focus on contracting your lower abs and hip flexors.
- 4
Hold the peak contraction for a moment, then inhale as you slowly and with control lower your legs back to the starting hanging position. Avoid letting momentum take over.
- 5
Maintain core tension throughout the entire movement, preventing your body from swinging excessively or arching your lower back.
Tips
- Focus on initiating the movement from your hips and lower abs, rather than just swinging your legs up with momentum.
- Control the eccentric (lowering) phase to maximize muscle engagement and prevent momentum from taking over, which also helps prevent injury.
- Keep your shoulders actively engaged by pulling them down and back, preventing your body from shrugging up towards your ears during the exercise.
- If maintaining straight legs is too difficult, slightly bend your knees for an easier modification, gradually straightening them as your strength improves.
Common Mistakes
- ×Using momentum to swing the legs up rather than controlled muscle activation; fix this by performing the movement slowly and deliberately, focusing on core engagement.
- ×Arching the lower back excessively at the bottom or top of the movement; fix this by actively engaging your core and maintaining a neutral spine throughout.
- ×Shrugging the shoulders up towards the ears; fix this by keeping your shoulders pulled down and back, maintaining active scapular depression.
Variations
Arm slingers Hanging Bent Knee Legs
Strengthen your core with Hanging Bent Knee Leg Raises. Elevate your knees towards your chest to sculpt your rectus abdominis and obliques effectively.
Hanging Straight Twisting Leg Hip Raise
Engage your core and obliques with the Hanging Straight Twisting Leg Hip Raise. This advanced bodyweight exercise builds strength and stability.
Hanging Straight Leg Hip Raise
Hanging from a bar, lift your straight legs to engage your rectus abdominis and hip flexors. Build a strong, defined core with this challenging exercise.
Straight Leg Sit-up
Master the straight leg sit-up, a core-strengthening exercise. Keep legs flat and straight to specifically target your abdominal muscles.
Related Exercises
Hollow Hold
Master the Hollow Hold, a powerful core exercise that strengthens your rectus abdominis and obliques by maintaining a rigid, 'banana-like' body position.
Hanging Knees to Elbows
Master Hanging Knees to Elbows for a powerful core workout. This advanced exercise targets your rectus abdominis and hip flexors, building strength and
Hanging Leg Hip Raise
Strengthen your core and hip flexors with the Hanging Leg Hip Raise. This challenging exercise targets your lower abs and obliques, building serious
Flexion Leg Sit up (straight arm)
Engage your core with the Flexion Leg Sit-up. This bodyweight exercise strengthens your rectus abdominis by lifting your torso while keeping legs straight
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Arm Slingers Hanging Straight Legs in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free