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

AdvancedWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Arm Slingers Hanging Straight Legs

Compound

Arm slingers Hanging Bent Knee Legs

Waist · Rectus Abdominis · Body weight

Advanced

Compound

Hanging Straight Twisting Leg Hip Raise

Waist · Obliques · Body weight

Advanced

Compound

Hanging Straight Leg Hip Raise

Waist · Rectus Abdominis · Body weight

Advanced

Compound

Straight Leg Sit-up

Waist · Iliopsoas · Body weight

Intermediate

Description

A challenging core exercise where you hang from a bar and raise your straight legs in a controlled manner.

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How to do Arm Slingers Hanging Straight Legs

01
Setup
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.
02
Setup
Keep your legs straight and together, with a neutral spine and engaged core to prevent excessive swinging. Look straight ahead or slightly up.
03
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.
04
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.
05
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.

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Questions

What muscles does Arm Slingers Hanging Straight Legs work?

Arm Slingers Hanging Straight Legs primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Pectineous, Quadriceps, Sartorius.

Is Arm Slingers Hanging Straight Legs good for beginners?

Arm Slingers Hanging Straight Legs is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Arm Slingers Hanging Straight Legs?

You need Body weight to perform Arm Slingers Hanging Straight Legs. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Arm Slingers Hanging Straight Legs?

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.

What are common mistakes when doing Arm Slingers Hanging Straight Legs?

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.