Hanging leg raises

[karky]

Im gonna add them to my workout, but im wondering, are they an exeption from the "do the concentric as fast as possible" rule? As if you go as fast as you can, you will end up not haging still, but swinging alot, getting leverage that will make the movement too easy (just swinging the legs up and down instead of actually lifting them)

Also, ive seen them done with the legs straight, with knees bendt and lifted until thighs were parallell to the flor, and knees bendt and lifting the legs as far up as possible. Which one is more effective, which one will use most muscles around the midsection?

[Lisa~]

Knees slightly bent and legs lifted as high as possible. Try to get your feet up in line with your vision or higher. You won't swing if you control the descent. Try to let your legs return to the down position as slowly as possible. As long as you stay tight throughout your torso, you won't swing. Swinging happens when you kick your legs.

[karky]

okay, so i do the concentric as fast as possible.. should have known not to read that bodybuilding site
Thanks for the advice! im heading to the gym now, and ill try it!

[Chris-STL]

I have a question about these too. Usually when you do them it is at the end of a workout, when the grip has been through the ringer. I usually see them demonstrated with an overhand grip, but I have been using an underhand one since I can hang on longer. Do you think the gip makes a difference?

[Lisa~]

I don't think so Chris. Let's see if anyone else has an opinion, but I can't see how grip would affect the goal of the lift - core flexion.

[Mahler]

I don't think grip makes a difference, since many do them with elbow slings.

[Chris-STL]

Thanks guys, I didn't figure it did, but had been meaning to ask.

[GqArtguy]

Originally Posted by karky

Im gonna add them to my workout, but im wondering, are they an exeption from the "do the concentric as fast as possible" rule? As if you go as fast as you can, you will end up not haging still, but swinging alot, getting leverage that will make the movement too easy (just swinging the legs up and down instead of actually lifting them)

Also, ive seen them done with the legs straight, with knees bendt and lifted until thighs were parallell to the flor, and knees bendt and lifting the legs as far up as possible. Which one is more effective, which one will use most muscles around the midsection?

Use your abs to control the descent and you wont swing. The other thing is not to hang completely vertical. Its easy to use your hips this way. What I do is tuck my butt under me a bit and that gets my abs into flexion already. My legs are slightly in front of my body already. When I swing down, I come down to that point. If I go futher back, I lose tightness.

[karky]

Thanks for the tip Gq!

I must say the exersice was humbling, i could not go very far up. But i can blame that on my injured leg .. or maybe i cant

[Lisa~]

Originally Posted by karky

Thanks for the tip Gq!

I must say the exersice was humbling, i could not go very far up. But i can blame that on my injured leg .. or maybe i cant

No, I don't think you can. :p

[BFG]

ab slings tend to be a must for most as grip often gives out before you really blast the abs. Only cost about $40 so well worth the investment you can buty some on maximuscle site and they are great quality

As for speed, slow and controlled on both portions is best like you say swinging backwards and forwards means you are less likely to target the abs on the all important extension of the hips where you curl them up for that last push that really zones in as more often you use momentum to raise the legs.

As for straight leg or bent legs they are two different exercises straight legs tend to be more difficult so you progress onto these. Raising the knees is one thing but raising the legs straight until they point to the ceiling and that final push is another and again without slings tends to burn the arms out way too quick to give maximum benefit

[WorkinOnIt]

I've strated doing these also, but use the Roman Chair (I think that's what it's called), so you're resting your forearms on pads. this probably takes some of the core work out of the hanging version. But its a good way to build up the strength needed to do the hanging version.

[Lisa~]

Originally Posted by WorkinOnIt

I've strated doing these also, but use the Roman Chair (I think that's what it's called), so you're resting your forearms on pads. this probably takes some of the core work out of the hanging version. But its a good way to build up the strength needed to do the hanging version.

You're talking about a captain's chair like this, right?



I don't care for that exercise. It almost makes you rely on your hip flexors to the exclusion of your abs. If I have a client who can't manage even one hanging leg raise, then we do stabilization work like planks, side planks, and elbow touches until they get stronger. I'd even pick a MB flexion movement (like a little-big) before I'd go to this piece of equipment (and I do have it available).

[WorkinOnIt]

Originally Posted by Lisa~

You're talking about a captain's chair like this, right?



I don't care for that exercise. It almost makes you rely on your hip flexors to the exclusion of your abs. If I have a client who can't manage even one hanging leg raise, then we do stabilization work like planks, side planks, and elbow touches until they get stronger. I'd even pick a MB flexion movement (like a little-big) before I'd go to this piece of equipment (and I do have it available).

Yes, that's the chair i mentioned. Very interesting--and helpful--response, thanks Lisa. Good advice--I'll focus on stabilization work then try the hanging raise.

Could you explain "a MB flexation movement (like a little bug)?

thanks

[Lisa~]

Little-big.

It's a crunch on the floor. Hold the MB over your knees while your body is tucked (little), extend the MB over your head as you extend your legs (big).

I'm not really suggesting you do it. I was just saying that I'd put you on the floor before I'd put you on that piece of equipment.

I think the best ab work requires your torso to be out in the air and not supported by a piece of equipment or the floor. Learn to hold those planks first. Then just try the hanging leg raise with your arms in the slings and see how you do. If you can get your knees up above your waistband, then keep doing them.

I hate holding planks. I just get bored. If I have a client like that, I'll get their ab work done during their mobility warm-up by including a list of movements that require core stability. It might include some lunging variations (I'm currently loving those crossover overhead reverse lunges from MM), spiderman climbs, elbow touches, and T-push-ups. After they've held their hands on the floor in the push-up position for all of those, they've worked their core stability! Then I'd add some choices that require balance (so still more core work) like bodyweight single-leg RDLs. If we need flexion, that would come next.

[karky]

I got the exact same problem Lisa, i get bored. And ive done alot of the same things. I really love doing one handed DB military press, you gotta keep the core stable for thatone, same if you do a one handed DB bendt over row.

[Lisa~]

Originally Posted by karky

I got the exact same problem Lisa, i get bored. And ive done alot of the same things. I really love doing one handed DB military press, you gotta keep the core stable for thatone, same if you do a one handed DB bendt over row.

True.

Try a renegade row, it's even better. NO shifting in your hips!

[Matthew]

I just googled the renegade row, I don't think I've heard of it before.

Damn. I just tried it on the floor. Without weights I couldn't even get more than five reps out.