How NOT to Swing on Hanging Ab Exercises!
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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.
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Thank you for your videos.
I'm wondering how come you never use the ab straps do you not like them if you do like them could you please show us how to use them properly
Isolate and stabilize
I was keeping steady with pull ups but not with the knee raises, this helped a lot
Excellent variation suggestion! Thank you, Jeff Cavaliere!
when i do an raises i feel a tightness on the left side of my hip when i do hanging leg raise
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?
How to breath during this excercise
4:39 I THINK JEFF WAS TRYNA TELL US SOMETHING
Your advice does help thanks
This was extremely helpful
I LOVE YOU JEFF
Thank you so much this was super helpful
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.
Daily Stormer brought me here.
YOU TALK TOO MUCH 😡 Stfu and get to the point
Bro what's his body fat percentage i can see almost every muscle fiber in his body
I was trying this at my gym, but I mine had one of those half yoga balls on it you put your back against and it ruined it because it would bounce me off it and give me momentum, making it so I wasn't creating the momentum myself
What's up, Jeff?
This is guy.
Does abdomen go to front makes arc in lower back?
3:14
Major 🔑
Thank you
Great video, thanks!
thank you daddy jeff
4:16 "Minimum swang"
Exactly what I was looking for!!
Helped me feel my abs more. Thanks Jeff!!
Thats a master tip! Thx a lot Jeff. I wanna see if the 147 punks who pressed thumbs down, have another way to give us the heads up..
writing this comment while doing these. thanks jeff helped a lot.
I swear everything I need, Jeff already has it
this is genius 👍👍
4:45
Boom
Man I love you nohomo
Good tips! The only thing I didn't hear mentioned explicitly (and the one thing contributing to runaway momentum the most) is *controlling the eccentric*. If you don't resist on the way down -if you just let your legs drop, you. will. swing.
The views on this video shows not many people are doing swingjng abs and boy do I understand now…
how could you answer my question two years ago, 2020
how could you answer my question two years ago, 2020
I would love to see a discussion between Jeff and Doug Brignole on their general philosophies about exercises. They are completely opposite on many as far as effectiveness. No wonder there is so much confusion in the general population.
So, depression can be helpful.
Noticed he’s wearing Kobe’s… rip
Gonna try this, thanks!
Shouldn't the legs be straight for leg raises?
Then I Can Proudly Say I’m Doing it Right.. Feeling & seeing results 2.. thanks Anyways. Great video
That was helpful — thanks.
Any particular abs exercises for sports hernia ? Thanks
I have heard hanging or chair leg raises can give you an inguinal hernia -any truth to that?