How to do it
- Hang from the bar with straight arms, shoulders pulled slightly down.
- Stop any swing before starting.
- Raise the knees or straight legs, tilting the pelvis up at the top.
- Lower slowly to a still hang.
Common mistakes
- Swinging for momentum.
- Lifting the legs only to hip height without curling the pelvis.
- Dropping the legs fast.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Straight legs, or raise the feet to the bar.
Easier: Bent knees, or a captain’s chair.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Use straps if grip fails first.
Swaps
Full gym: Cable crunch, Crunch, Ab wheel rollout, Dead bug, Bird dog
Dumbbells and a bench: Crunch, Ab wheel rollout, Dead bug, Bird dog